05
06
2024

5.6.24 : PUSH SESSION : MID & LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS | POSTERIOR NECK

By Adam 0

PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
POSTERIOR NECK
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SESSION :

 

1. STANDING CABLE LATERAL RAISE
hook cuff or d handle to low cable and outside arm
is the raise side. do both sides.

3 sets : 20-20-35 ( last set do as a cluster set until you hit 35 reps )
*prog overload each set in succession

 

PRE EXHAUST/BLOOD WORK :
HIGH TO LOW STANDING CABLE FLY
cable set to high position and pulled in downward
trajectory like a decline position.

2 sets : 20 to 25

 

MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
6 WEEK PROGRESSION

 

2.  DB BENCH PRESS
done from flat bench
4 sets : 8-8-8-8
rest periods : 2.5 min

 

3. CHEST FOCUSED DIP
feet rear elevated on box/bench to help create the nice decline position
to press from.
3 sets : 15-12-10 + drop 0-1 RIR
*prog overload each set in succession

 

 

4. PEC DECK FLY  (S/S) CHEST
SUPPORTED NECK RAISE

setup with line of force through the mid chest ( i put a half foam roller
in between my scaps on the backrest ) | chest down on bench
with neck free to hinge. use full stretch and pull head back to traps.
3 sets : 20-15-10
*prog overload each set in succession
(s/s) = super set

 

5. LONG ROPE TRICEP PRESSDOWN  (S/S) CABLE CROSSOVER
PULLBACK TO Y POSITION
emphasize a full range of motion with as much negative and full
extensions on every rep. with a longer rope, you can
train a much longer range into the full extension of the arm. | seated on bench just facing the
towards the cables ( crossed over each other ) with wrist cuffs attached.
pull back to a wide y position in shoulder ext. rotation.

3 sets : 15-12-10 | 10 to 15
s/s = superset
*prog overload each set in succession

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