7.12.24 | 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. ONE ARM SHOULDER INTERNALLY ROTATED
DB LATERAL RAISE
turn shoulder inward to make the raise lead with the pinky side of
hand. don’t raise to the side, but more out to the front actually ( what most people
would call a front raise ) do both sides.
3 sets : 20-15-10
*prog overload as needed per rep range
2. ONE ARM BENT OVER DB SHOULDER EXTENSION/PULLBACK
fully bent over position pulling back on the shoulder as the pendulum point. think kickback
but with no elbow flexion, then the resistance is in the rear delt. do both sides.
3 sets : 20-15-10
*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/WEEK 4
back supported on 90 degree bench
4 sets : 15-8-8-6
*prog overload each set in succession
*prog overload each set in succession
ONE ARM PEC DECK FLY
this allows more shoulder adduction without hitting the other
side in convergence.
2 sets : 12 to 15
5. STANDING 2 DB OVERHEAD TRI EXTENSION
2 dbs held behind head and extended to overhead position
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