NEW SPLIT | 1.20.24 | 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. SEATED CABLE CROSSOVER PULLBACK LATERAL RAISE
seated and centered to cable trainer with cables set at shoulder height in
seated position. cables are crossed over and hooked to cuffs or hook wrists in
cable handle straps. pull back and open to a y position.
3 sets : 12 to 15 + rest pause 5 to 8 last set only
*prog overload each set in succession
2. CHEST FOCUSED DIPS
pull body angle over the movement so its like
a steep decline position. you can rear elevate your feet
on an adj. bench to help you maintain good position if needed.
focus on good control and range that’s tolerable for you. train the movement
fully and don’t compensate partial reps for full ones.
3 sets : 0-1 RIR
*loading with dip belt if you can do more than 12 total reps
MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “
3. DB BENCH PRESS
done from a flat bench position
4 sets : 8-8-8-6 + drop 4
rest periods : 2 min
*prog overload each set in succession
4. SEATED DB ARNOLD PRESS (C/S) STANDING
DB BENT ARM LATERAL RAISE
rotate from palms facing each other to fully open shoulders into
a shoulder press. emphasize the time under tension. | keep arms
in bent position and really concentrate on how your medial delts feel,
not on the form you maybe were incorrectly taught on these. mine
feel best out to a wide y position thats a bit in front of me, not
straight to the sides ( which is anterior delt )
3 sets : 10-10-10 | 15 to 20
*prog overload each set in succession
(c/s) = compound set
5. SUPINATED CLOSE GRIP BB BENCH PRESS (S/S) CHEST
SUPPORTED NECK RAISE
shoulder width supinated bar grip with full arm extension across the
elbow| chest down on bench with neck free to hinge. use full
stretch and pull head back to traps.
cg bench press | 3 sets : 12-10-8
neck raise | 3 sets : 15-12-10
s/s = superset
*prog overload each set in succession