PUSH SESSION : SHOULDERS | UPPER CHEST LONG HEAD TRICEPS | CALVES
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
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WARM UP MENU :
BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20
STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10
SESSION :
1. LYING CABLE REAR DELT FLY | SEATED DB
LATERAL SWING RAISE
lying of flat bench with cables crossed and no attachments. pulleys set high
and done like a reverse pec deck fly. | stiff arm lateral pendulum swing
motion.
3 sets : 12 to 15 | 20-15-12
LATERAL RAISE | INCLINE CHEST SUPPORTED
DB SUPINATED PULLBACK
cable at knee height and a cable cuff with hook
on the palm side of hand. | bench incline at 45 degrees
and supinated grip. pull back to a wide v position
in shoulder extension behind you.
3 sets : 10-10-10 | 10 to 15
3. SEATED MACHINE SHOULDER PRESS
use a neutral grip on these
1 warm up set
4 sets :8-8-8 – WIDOWMAKER SET
*widowmaker is 20 rep set with 8-10 rep
weight and done with using rest pauses until
you hit 20 reps.
4. INCLINE MACHINE BENCH PRESS
just outside shoulder width grip
4 sets : 15-12-10-8
supinated grip just outside shoulder width
4 sets : 10 to 15
compound set with
STANDING DB FRENCH PRESS
single db behind the head extension
4 sets : 6 to 8