7/25/24 : PUSH SESSION
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. CABLE CROSSOVER PULLBACK
standing position with cables set to shoulder height and crossed
over each other. use cuffs with hook to inside of wrist or grab cables with
no attachments. pull back to a y position.
3 sets : 15-15-15
*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 : 15-15-15
*prog overload each set in succession
MEAT AND POTATOES LIFT
SHOULDER FLEXION
4 WEEK MESO/WEEK 4
back supported on 90 degree bench with just outside shoulder
width pronated grip
4 sets : 8-8-6-15
*prog overload each set in succession
set bench to 15 degree incline. dbs converge into top press position
*prog overload each set in succession
SEATED LOW TO HIGH CABLE FLY
cable set for 30 degree upward trajectory . d grip
handles on cables.
2 sets : 12 to 15
5. CLOSE GRIP BB BENCH PRESS
shoulder width pronated grip
3 sets : 15-10-8
*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