NEW SPLIT | 2.4.24 | 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. INCLINE CHEST SUPPORTED DB BUTTERFLY
RAISE ( C/S ) SEATED DB LATERAL RAISE TO
90/90 EXTERNAL SHOULDER ROTATION
bench angle set to 45 degrees and chest supported. light dbs moved
in a controlled butterfly swim stroke motion | typical lateral raise that
pulls back into the 90/90 position.
3 sets : 8 to 10 | 10-10-10
*prog overload as needed per rep ranges
” SHOULDER FLEXION “
2. SEATED SMITH MACHINE BEHIND
THE HEAD SHOULDER PRESS
1.5x shoulder width pronated grip position using full
ROM ( within your capabilities )
4 sets : 12-10-8-6
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
3. SEATED CABLE HIGH TO LOW REAR
DELT FLY
cables set for a 30 degree downward path from your seated
position. cables are crossed with no attachments.
3 sets : 20-15-12
*prog overload each set in succession
set bench angle to 30 degrees and have head off the top of the bench.
do this press carefully without the head support.
3 sets : 12-10-8
*prog overload each set in succession
bench set to 30 degrees incline. db’s are flyed orbitally
around the chest. do this target unique angles on the chest
standard flys don’t address.
*prog overload each set in succession
6. SINGLE ARM CABLE CROSS BODY TRI EXTENSION
no attachment on cable set to high position. stand side profile to cable with outside
arm doing the extension. pronated grip on cable gains neutral; position.
3 sets : 15-12-10
*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.