7/19/24 : PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. STANDING ONE ARM DB LATERAL RAISE
standing position with bent arm position and shoulder internally
rotated. pinky side of hand will lead the way in int. rotated shoulder.
3 sets : 20-15-12
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
4 WEEK MESO
2. SMITH MACHINE BENCH PRESS
use a 1.5x shoulder width grip
4 sets : 8-8-6-20
rest periods : 2.5 min
* bonus cue : sometimes i lay a wedge between my scaps to increase the stretch
position on my chest. cant train as heavy but the movement hits harder.
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. SEATED DECLINE PEC DECK FLY (S/S) SIDE
SUPPORTED NECK RAISE
setup so your line of pull is low chest and put a med ball on the seat to create
a declined body position. | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 15-12-20
2 sets : 10 to 12 ( do both sides )
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
BB STRAIGHT ARM PULLOVER
done from flat bench position with just outside shoulder
width pronated grip. this is very hard, so use a lighter ez bar or dbs if needed.
2 sets : 8 to 10
5. ONE ARM CABLE TRI PRESSDOWN
(S/S) INCLINE BACK SUPPORTED SINGLE ARM
SLIGHTLY SUPINATED DB PRESS
done with no attachments and pulley set
in high position. full extension emphasis.| bench at 45 degrees with db in supinated position.
keep elbow tucked in and drive up into front delt. do both sides.
3 sets : 20-15-10 | 12-10-8
s/s = superset
*prog overload each set in succession