4.28.24 | 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. SIDE LYING INCLINE DB OVER & BACK LATERAL
RAISE (C/S) 2 ROPE SEATED CABLE THUMBS BACK
PULLBACK
bench set to 45 degrees and side supported. alternate each rep in front
of & behind you. | use 2 long ropes or band with a thumbs pointed back
grip. cable set to shoulder height in seated position. pull back to shoulder
external rotation with upper arm just above parallel to floor. ( this means above
shoulder height about 20 degrees.
3 sets : 10 to 16 | 10 to 12
*prog overload as needed per rep ranges
SHOULDER FLEXION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
SEATED DB SHOULDER PRESS
do one set in pronated position and one in
supinated with bench set at 60-70 degrees of incline.
2 sets : 15 to 20
2. SEATED BB MILITARY PRESS BEHIND THE HEAD
seated 90 degree back supported position with pronated grip. goal is to have
forearms perpendicular to the floor in bottom press position.
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession
pronated grip outside shoulder width
3 sets : 15-10-6 + drop 10
*prog overload each set in succession
setup so line of force is across the upper chest by adjusting
the seat. doing this unilaterally will let you adduct your shoulder
more ( pull across further )
*prog overload each set in succession
5. 2 DB OVERHEAD TRI EXTENSION
stand with upper back support to rack or adj bench. dbs
are behind the head to full overhead extension.
3 sets : 15-10-6
*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 : 10 to 12
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.