10.19.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. SEATED 2 ROPE PULLBACK TO SHOULDER EXT ROTATION
TO 90/90 POSITION (C/S ) SEATED DB PENDULUM SWING RAISE
2 ropes moved to longest position they can make and pulled back to
90/90 shoulder external rotation with thumbs pointing back. want
to raise up and back into these and set cable to just above head
height. | arms locked straight and raise is swing out to sides like
a pendulum, off the hip and slightly fwd repetitively.
3 sets : 12 to 15 | 12 to 15
*prog overload as needed per rep ranges
(c/s) = compound set
” SHOULDER FLEXION “
2. SEATED ONE ARM DB SHOULDER PRESS
seated on 90 degree adj bench. make sure to pull your shoulder
into adduction in the top end ( delt towards ear ).
4 sets : 8-8-8- ( last set 6 pressed bilaterally ) + drop 6
rest periods : 2 min
*prog overload each set in succession
3. SEATED SNATCH GRIP BB SHOULDER
PRESS BEHIND THE HEAD ( KLOKOV PRESS )
wide pronated grip pressed from behind the head
3 sets : 10-10-10
*prog overload each set in succession
with spotter arms set as deep as you can get for
failure to the safeties. grip is 1.5x shoulder width.
3 sets : 20-15-8 + any reps in reserve
*prog overload each set in succession
dbs raised all the way up into overhead position with shoulders pulled back
externally as far as they can go. hold dbs in a v position elbows flared out some.
*prog overload each set in succession
6. TRICEP FOCUSED PJR PULLOVER
this is done with more emphasis on the elbow flexion
in a pullover position with one db. back supported on flat bench
( body perpendicular to bench ) and feet on ground. do this just like
an overhead tri extension from this perspective.
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in succession
superset with
INCLINE LYING BACK SUPPORTED
WEIGHT PLATE NECK RAISE
back supported on bench set at 30 degrees with weight plate on
forehead for resistance. lower and raise neck into
flexion.
3 sets : 10 to 15
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.