6.3.24 : 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. PRONATED GRIP CABLE FACE PULL TO
90/90 EXT. SHOULDER ROTATION
seated and chest supported facing cables that are crossed
over each other. set the pulley to a bit above shoulder height
and pull slightly 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 : 10 to 12
*prog overload as needed per rep ranges
SHOULDER FLEXION
6 WEEK PROGRESSION
2. INCLINE CHEST SUPPORTED DB
LATERAL RAISE
chest supported on 60 degree incline and dbs raised
out to a wide y position.
3 sets : 25-20-15
back supported on 90 degree bench
3 sets : 12-10-8 + rest pause failure
*prog overload each set in succession
cables crossed at shoulder height in seated position.
sit facing and centered to cable trainer
*prog overload each set in succession
INCLINE DB FLY
done on 15 degree incline bench
3 sets : 10-10-10
5. 2 DB STANDING OVERHEAD TRI EXTENSION
standing with back support and 2 dbs held behind the head. extend
arms fully on every rep.
3 sets : 12-10-8
*prog overload each set in succession
superset with
SIDE SUPPORTED NECK RAISE
side supported on flat bench with weight plate on side of head.
do both sides each set.
2 sets : 10 to 12
*prog overload each set in succession