12.1.23 : 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. REVERSE PEC DECK FLY
(C/S ) SEATED SHOULDERS INT. ROTATED
DB LATERAL RAISE
set seat height for handles just below shoulders in
seated position. pull back and squeeze the rear delts,
pause, then spread a bit further into the back
contraction. | rotate shoulders internally to bring pinky side
of hands up. raise out to a wide y position while keeping
that position.
3 sets : 20-15-12 | 12 to 15
*prog overload as needed per rep ranges
(c/s) = compound set
” SHOULDER FLEXION “
2. STANDING BB KLOKOV SHOULDER PRESS
snatch position press from behind the head. set rack spotter
arms to base of skull height. each rep will touch the safeties
in the bottom position.
4 sets : 8-8-6-6 + drop 4
rest periods : 2 min
*prog overload each set in succession
3. INCLINE CHEST SUPPORTED DB
SHOULDER EXT. PULLBACK
chest supported with dbs in neutral position and pulling
straight back to shoulder extension on the rear delts. use
the bench angles each set progressively.
set 1 : 60 degrees
set 2 : 45 degrees
set 3 : 30 degrees
3 sets : 20-15-12
*prog overload each set in succession
GRIP BENCH PRESS
set bench incline to 30 degrees. grip is supinated
and 1.5x shoulder width.
3 sets : 12-10-8 + drop 4
*prog overload each set in succession
set bench incline to 60 degrees and cable set lower to
allow for low to high cable tracking. use d grip handles.
*prog overload each set in succession
6. SLIGHT DECLINE DB SKULL CRUSHER
set bench to a slight decline position with a weight plate.
db’s in neutral position. focus on elbow extension
specifically here.
3 sets : 15-12-10
*prog overload each set in succession
superset with
INCLINE LYING BACK SUPPORTED
WEIGHT PLATE NECK RAISE
back supported on bench set at 15 degrees with weight plate on
forehead for resistance. lower and raise neck into
flexion.
3 sets : 15-12-10
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.