6.29.24 | 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. CABLE CROSSOVER PULLBACK LATERAL RAISE
cables set to shoulder height in seated position. cables crossed over each
other hooked to cuffs with hook on inside of wrists. pull back and
out into a wide y position into a shoulder contraction.
3 sets : 10 to 15
*prog overload as needed per rep range
2. INCLINE CHEST SUPPORTED DB
SHOULDER EXTENSION LADDER SETS
chest supported incline position starting at 3o degrees and moved
up one setting each set while progressively overloading the weight. dbs hang
beside you and pull straight back behind you with some outward trajectory of
about 10 to 15 degrees.
3 sets : 12 to 20
*broad range but go with it here
* as incline increases it gets mechanically easier to move the weight
*prog overload each set in succession
MEAT AND POTATOES LIFT
SHOULDER FLEXION
4 WEEK MESO
back supported on 90 degree bench
3 sets : 8-8-6
*prog overload each set in succession
*1 warm up set
*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
5. CABLE CROSSOVER KATANA TRI EXTENSION
works best on smaller footprint cable trainer ( narrower ) . set
adj cables to lower chest height and cross them over behind the
head ( kinda weird getting it here but stay with me ) . no attachments
on cables and extend arms overhead like you’re drawing swords from
your back.
3 sets : 15-12-8
*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