6.16.24 | 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 : 8 to 12
*prog overload as needed per rep ranges
SHOULDER FLEXION
4 WEEK MESO
2. INCLINE CHEST SUPPORTED DB
LATERAL RAISE
chest supported on 60 degree incline and dbs raised
out to a wide y position.
2 sets : 25-20
STANDING & LEANING SLIGHTLY FWD HEAVY PARTIAL
DB LATERAL RAISE
do this one with more weight than you can do a full lateral raise
with and overload the bottom and mid range position.
1 set : 15 to 25
back supported on 90 degree bench
3 sets : 8-8-8 + rest pause fail last set
*prog overload each set in succession
cables crossed above shoulder height in seated position.
sit facing and centered to cable trainer. downward resistance
path of about 15 degrees of downward slope.
*prog overload each set in succession
SEATED CABLE FLY
centered facing away from cable trainer with adj
pulleys set to upper pec height in seated position. as you
pull into the positive finish position, roll your wrists over into
pronated position.
2 sets : 12 to 15
dbs in neutral position ( palms facing each other )
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