5.18.24 | PUSH SESSION : MID & LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS | POSTERIOR NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
POSTERIOR NECK
————————————–
SESSION :
1. SEATED DB LATERAL RAISE
raise out to wide y position. try to control the negatives
3 sets : 25-20-15
*prog overload each set in succession
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
6 WEEK PROGRESSION
2. DECLINE SMITH MACHINE BENCH PRESS
set a 10-14 degree decline position with a 1.5x shoulder
width pronated grip.
4 sets : 10-10-8-5 + any RIR last set
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 : 10-10-6 + drop 10
*prog overload each set in succession
4. SINGLE ARM SEATED CABLE FLY (S/S) CHEST
SUPPORTED NECK RAISE
set up centered in cable trainer ( out in front ) and the single arm will
let you adduct your shoulder more across the chest. | chest down on bench
with neck free to hinge. use full stretch and pull head back to traps.
3 sets : 15-12-10 | 12 to 15
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION/BLOOD WORK :
INCLINE BB BENCH PRESS
set incline to 30 degrees
2 sets : 15 to 20
5. SINGLE ARM CROSS BODY CABLE PRESSDOWN
(S/S) SEATED CABLE EXTERNAL SHOULDER ROTATION
cable comes across non working shoulder and neck, so the resistance
is cross body to your outside arm that trains full extension. | set cable
to chest height in seated position with 1.5x shoulder width pronated
grip. this will rotate up and back to 90/90 position in external
rotation ( 90 degree angle in elbow with shoulders flexed.
3 sets : 12 – ( 6 to 8 rep top set ) – 12 | 8 to 10
s/s = superset
*prog overload each set in succession