2.12.24 | 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. STANDING ONE ARM DB LATERAL RAISE
raise out to a wide y position, and not straight out to the side.
control the negs for better hypertrophy. use a 90 degree bench or something
to hang onto for bracing with off hand.
3 sets : 20-15-12
*prog overload each set in succession and use rest pauses
if need to hit rx reps on 2nd and 3rd set
MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “
2. DB CONVERGING BENCH PRESS
done from flat bench with dbs converging on the positives
( shoulder adduction ) .
4 sets : 8-8-6-6
rest periods : 2 min
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
3. CHEST FOCUSED DIPS (C/S)
SERRATUS SHRUG
pull body over movement to bias a steep decline
pressing angle. | shrug done from the top of a dip position
3 sets : 0-1 RIR | 0-1 RIR
*prog overload each set in succession
*loading with dip belt if you can do more than 12 total reps
4. HIGH TO LOW CABLE FLY (C/S) HIGH CABLE CROSSOVER
PULLBACK TO Y POSITION
d grip handles on cables in bent over standing position. fly comes across chest
similar to a decline press angle. | cables crossed with cuffs ( hooks to palm side of
wrists. pull back to a y position in shoulder external rotation.
3 sets : 20-15-10 | 12 to 15
*prog overload each set in succession
(c/s) = compound set
5. LONG ROPE TRICEP CABLE PRESSDOWN (S/S) CHEST
SUPPORTED NECK RAISE
use long rope or 2 ropes | chest down on bench with neck free to hinge. use full
stretch and pull head back to traps.
pressdown | 3 sets : 15-12-10
neck raise | 3 sets : 10 to 15
s/s = superset
*prog overload each set in succession