1.2.24 : 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. ONE ARM CABLE REAR DELT REVERSE FLY ( C/S )
INC. CHEST SUPPORTED DB BENT ARM LATERAL RAISE
set cables a bit overhead to your seated and centered position on
cable crossover. cable comes cross body and pulls back and around
with a 15 degree downward trajectory. | chest support on 60 degree incline
and keep arms bent to shorten the moment arm and help you use the shoulder
to raise rather than the traps.
3 sets : 12 to 15 ( do both sides ) | 15-15-15
*prog overload as needed per rep ranges
” SHOULDER FLEXION ” 2. SEATED DB CONVERGING
SHOULDER PRESS
just outside shoulder width pronated grip
4 sets : 10-8-6-4
rest periods : 2 min
*prog overload each set in succession 3. STANDING DB SCOTT PRESS
vertical torso position press that goes from neutral bottom
with upper arm parallel to the floor. press goes up and back behind the head with
dbs tipped thumbs down. ( angled towards crown of your head. this means
externally rotate the shoulders and not a full locked out press for TUT.
( time under tension )
3 sets : 15-15-15
*prog overload each set in succession 4. INCLINE SMITH MACHINE BENCH PRESS
3 sets : 12-10-8 + rest pause 0-1 RIR
*prog overload each set in succession 5. SEATED CABLE FLY
centered on cable crossover. set cables to mid/high chest height in seated
position.
*prog overload each set in succession 6. DB SKULL CRUSHER
dbs held in neutral position
3 sets : 10-10-8 + any RIR last set
*prog overload each set in succession
superset with
LYING BACK SUPPORTED
WEIGHT PLATE NECK RAISE
back supported on bench 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.