3.6.24 | 6 WEEK MESO/WEEK 2 | PUSH SESSION | MID & LOWER CHEST * DELTS * LATERAL & MEDIAL TRIS * ANTERIOR NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
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SESSION :
1. SEATED DB LATERAL RAISE TO
SHOULDER EXTERNAL ROTATION
standard lateral raise that gets pulled back to 90/90
shoulder position in external rotation. if you control the reps,
this one is very effective on 2 planes of motion.
3 sets : 10 to 12
*prog overload each set in succession
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 : 10-8-6-4 + any RIR last set
rest periods : 2 min
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
3. DECLINE DB BENCH PRESS
use a 15 degree decline position with elbows flared to 70 degrees.
3 sets : 10-10-8 + any RIR last set
rest periods : 2 min
*prog overload each set in succession
4. SEATED CABLE FLY (C/S) [SEATED DB SCOTT PRESS ]
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 ) | Scott press ( see below )
3 sets : 20-15-12 | 10 to 15
*prog overload each set in succession
(c/s) = compound set
[ SEATED DB SCOTT PRESS ]
1. Grasp a pair of dumbbells in each hand, and in the standing position bring
the dumbbells up until your upper arms are parallel with the floor, and your
elbows pointing slightly forward.
2. Begin by rotating your shoulders back (retracting your scapula),
and elevating your shoulders in one fluid movement.
3. Finish with your elbows facing the ceiling and your thumbs pointed towards your
crown, while maintaining about a 90 degree angle between your upper and lower arms.
4. Return the dumbbells to the starting position in the reverse motion.
5. SUPINATED WIDE GRIP CABLE PRESSDOWN (S/S) CHEST
SUPPORTED NECK RAISE
use an outside shoulder width supinated grip ( reverse grip ) and use full
ROM | chest down on bench
with neck free to hinge. use full stretch and pull head back to traps.
pressdown | 3 sets : 20-12-10 + any RIR
neck raise | 3 sets : 15-12-10
s/s = superset
*prog overload each set in succession