6.11.24 | 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. 2 ROPE STANDING PULLBACK TO
90/90 SHOULDER EXTERNAL ROTATION
use 2 ropes or bands with a thumbs pointed back grip
and cable set at shoulder height in standing position.
pull back to the ext. rotated position with upper arm just
above parallel to floor and lower arm perpendicular at
the 90 degree angle.
3 sets : 10 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 : 8-8-8-8
rest periods : 2.5 min
3. SUPINATED DECLINE SMITH MACHINE PRESS
use a slight bench decline with an underhand grip outside shoulder width
3 sets : 15-12-8
*prog overload each set in succession
4. STANDING CABLE FLY ALT. CROSSOVER (S/S) SIDE
SUPPORTED NECK RAISE
high to low motion with a full crossover each rep alternating which hand goes
over the other. | chest down on bench
with neck free to hinge. use full stretch and pull head back to traps.
3 sets : 18-14-12
2 sets : 10 to 12 ( do both sides )
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
INCLINE PLATE LOADED CHEST PRESS
goal is deep stretch position on the negatives. really emphasize
the stretch on every rep.
2 sets : 10 to 15
5. TRICEP LONG ROPE PRESSDOWN
(S/S) STANDING BENT ARM DB LATERAL RAISE
a long rope works best, or again 2 ropes so you can actually train a good
elbow extension that’s not restricted from a small rope. | bent elbow
lateral raise leaning slightly fwd.
3 sets : 15-12-10 | 25-20-15
s/s = superset
*prog overload each set in succession