1.21.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
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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. CHEST SUPPORTED DB PULLBACK | SIDE
LYING DB LATERAL RAISE
use a high bench for arm clearance in the bottom end. dbs
will be in neutral position. | side lying position with
one db raised from side
3 sets : 10 to 15 | 15 to 20
LAT PULLDOWN | STANDING DB
PARTIAL LATERAL RAISE
use a lat pulldown tower or high cable with an outside shoulder width
neutral grip. | raise starts and stops at about 15 degrees from your
side to keep constant tension on the medial delt.
3 sets : 15-15-15 | failure with light/moderate weight
3. SEATED SMITH MACHINE SHOULDER
PRESS BEHIND THE HEAD
1.5x shoulder width grip pressing behind the head
3 sets : 15-15-15
4. INCLINE DB FLY
set bench incline to 30 degrees
4 sets : 8-8-8-8
hands clasped grip on db raised behind the head.
emphasize the stretch position a lot here.
4 sets : 8-8-8-8
compound set with
NEUTRAL GRIP TRI PRESSDOWN
outside shoulder width neutral grip. grip can be
attained with wrist straps on a straight bar or an
extra long rope attachment.
4 sets : 10-10-10-10
*i use a prime rot8 bar and adjustable handles