7.6.24 | PUSH SESSION : MID & LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS | SIDE NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
————————————–
SESSION :
1. ONE ARM CABLE LATERAL RAISE
standing with cable set just above knee height in standing
position. cuff with hook to inside of wrist on arm furthest away from
cable. internally rotate your shoulder leading with pinky side of hand up.
3 sets : 20-15-12
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 in bent position. this makes it much
harder to do these.
3 sets : 0-1 RIR
*prog overload each set in succession
4. INCLINE CHEST SUPPORTED CABLE FLY (S/S) SIDE
SUPPORTED NECK RAISE
bench set to 45 degrees and chest supported facing away from cables. use d handles
and roll wrists over into pronated position as you finish each rep. | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
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) INCLINE BACK SUPPORTED SINGLE ARM
SLIGHTLY SUPINATED DB PRESS
hands on bench behind you and feet suspended on bench
in front of you.| bench at 45 degrees with db in supinated position.
keep elbow tucked in and drive up into front delt. do both sides.
3 sets : 0-1 RIR | 15-12-10
s/s = superset
*prog overload each set in succession
*add weight on your lap if you can do 10+ reps on bench dip with full extension