2.24.24 | PUSH SESSION | MID & LOWER CHEST * DELTS * LATERAL & MEDIAL TRIS * FRONT & SIDE NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
————————————–
SESSION :
1. STANDING CABLE CROSSOVER
PULLBACK TO Y POSITION
cables crossed with cuffs ( hooks to palm side of
wrists. pull back to a y position in shoulder external rotation. set
the pulleys to be at shoulder height in standing position.
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
SHOULDER ADDUCTION
6 WEEK PROGRESSION
2. SMITH MACHINE BENCH PRESS
pronated grip with that leaves forearms perpendicular to
the floor in bottom press position. elbows at approx 70 degrees,
so very slightly tucked in but not much.
4 sets : 6-6-6-6
rest periods : 2 min
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
3. CHEST FOCUSED DIPS
pull body over movement to bias a steep decline
pressing angle.
3 sets : 15-12-10 + rest pause failure
rest periods : 2 min
*prog overload each set in succession
*loading with dip belt if needed
4. SEATED CABLE FLY (C/S) SEATED DB LATERAL RAISE
seated centered and facing away from cable crossover with d handles. set height
at seated upper chest level. the negs will look normal, but as you pull
the positives roll over into pronated position ( palms down ) as you squeeze
together. | raise out to a wide y position and not straight to the sides ( which is
more front delt )
3 sets : 12 to 15 | 20-15-12
*prog overload each set in succession
(c/s) = compound set
5. SUPINATED D GRIP CABLE PRESSDOWN (S/S) CHEST
SUPPORTED NECK RAISE
high positioned d handle done unilaterally. do both sides | 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