12.7.23 : PUSH SESSION : MID & LOWER CHEST | DELTS LATERAL & MEDIAL TRIS | FRONT & SIDE NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
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SESSION :
1. STANDING HIGH TO LOW CABLE FLY
cables set in high position with d handles. bend over slightly to
create a decline fly angle. for more inner chest cross hands in end
range alternately.
3 sets : 20-15-12 + an RIR last set
*prog overload each set in succession
MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “
2. DB BENCH PRESS
flat bench position. use a triangle pattern meaning converge
the dbs in the top of each rep.
4 sets : 10-8-6-15
*prog overload each set in succession
3. PALMS UP INCLINE DB CHEST PULLOVER
set bench incline to 15 degrees and back support. palms up
to head of db and arms are straight.
3 sets : 10-10-10 + any RIR
*prog overload each set in succession
4. INCLINE CHEST SUPPORTED DB SHOULDER
EXTENSION (C/S) ONE ARM CABLE LATERAL RAISE
bench incline set 30-45 degrees and dbs pulled back into shoulder
extension. dbs move from neutral to palms away from you in
extension position. | d grip handle with low pulley setup.
raised out to the side. do both sides.
3 sets : 12 to 15 | 12 to 15
*prog overload each set in succession
(c/s) = compound set
5. ONE ARM DB OVERHEAD EXTENSION (S/S) CHEST
SUPPORTED NECK RAISE
single db behind head and arm to full extension | chest down
on bench with neck free to hinge. use full stretch and pull head
back to traps.
TRI EXT | 3 sets : 10-10-10 + any RIR
NECK RAISE | 3 sets : 15-12-10
s/s = superset