5.30.24 : PUSH SESSION : MID & LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS | SIDE NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. SEATED CABLE CROSSOVER PULLBACK
cables crossed at shoulder height in seated position. use cuffs
to hook to cables and pull back to a wide y position.
3 sets : 12 to 15
*prog overload each set in succession
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
4 WEEK MESO
2. BB BENCH PRESS
use a 1.5x shoulder width 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 : 12-10-8 + drop 4
*prog overload each set in succession
4. SEATED CABLE FLY (S/S) SIDE
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
2 sets : 10 to 12 ( do both sides )
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
DEFICIT PUSH UP
hand elevated on db handles or something to get an increased stretch position
in the bottom. use a band around you if you need resistance.
2 sets : failure
5. CABLE CROSSOVER TRI PRESSDOWN
(S/S) STANDING BENT ARM DB LATERAL RAISE
cable comes across non working shoulder and neck, so the resistance
is cross body to your outside arm that trains full extension. | bent elbow
raise leaning slightly fwd.
3 sets : 20-15-12 | 20-15-12
s/s = superset
*prog overload each set in succession