6.25.24 : 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. INCLINE CHEST SUPPORTED DB LATERAL RAISE
incline set to 60 degrees and chest supported. dbs raised out to
a wide y position.
2 sets : 25-20
1 set : partial reps in the bottom to failure w/ double the weight as your 2nd set
*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 : 8-8-8-6
rest periods : 2.5 min
3. PARALLEL BAR CHEST DIP
tuck knees up
3 sets : 0-1 RIR
*prog overload each set in succession
4. KNEELING 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 : 16-14-12
2 sets : 10 to 12 ( do both sides )
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
DEFICIT PUSH UP
elevated hand position on db handles.
goal is deep stretch position on the negatives. really emphasize
the stretch on every rep.
2 sets : 0-1 RIR
5. TRICEP BENCH DIPS BEHIND THE BACK
(S/S) CHEST SUPPORTED DB SEAL REAR
DELT RAISE
hands on bench behind you and feet suspended on bench
in front of you.| chest supported on flat bench pulling dbs apart
to the sides controllably using the rear delts.
3 sets : 0-1 RIR | 25-20-15
s/s = superset
*prog overload each set in succession