5.22.24 : 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. SEATED CABLE REAR DELT FLY (C/S)
STANDING DB LATERAL RAISE TO EXT.
ROTATION AT 90/90 POSITION
seated and chest supported facing cables that are crossed
over each other. set the pulley to a bit above shoulder height
and pull slighlty downward in trajectory. | raise like a typical
lateral stopping about 85% of the top position, then pulling up and back
to external shoulder rotation. arms will be at 90 degree angle at the elbows.
3 sets : 12 to 15 | 8 to 10
*prog overload as needed per rep ranges
SHOULDER FLEXION
6 WEEK PROGRESSION
2. UNILATERAL SEATED SHOULDER PRESS MACHINE
outside shoulder width pronated grip position. do both sides.
4 sets : 10-10-8-5 + any RIR
rest periods : 2 min
*prog overload each set in succession
pronated grip outside 1.5x shoulder width
3 sets : 20-12-10
*prog overload each set in succession
snatch grip press behind the head
*prog overload each set in succession
INCLINE CHEST SUPPORTED DB BUTTERFLY RAISE
very light db’s and set bench incline to 45 degrees. go through a controlled
butterfly swim stroke motion orbitally.
2 sets : deep fatigue
5. SEATED EZ BAR FRENCH PRESS
seated with upper back support. use inside shoulder width
pronated grip position.
3 sets : 12-10-8
*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.