8/1/24 : 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 : 20-15-10 + drop 10
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
4 WEEK MESO
2. SMITH MACHINE BENCH PRESS
use a 1.5x shoulder width grip with a slight decline position of 10 degrees
4 sets : 8-8-6-15
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. NEUTRAL GRIP DB BENCH PRESS
tuck knees up in bent position. this makes it much
harder to do these.
3 sets : 12-10-8
*prog overload each set in succession
4. LYING CABLE FLY (S/S) SIDE
SUPPORTED NECK RAISE
centered in cable crossover with pulleys set to low position and
d handles. | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 15-12-10
2 sets : 8 to 10 ( do both sides )
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
INCLINE DEFICIT PUSH UP
feet elevated with hands elevated also for deeper range of motion
and a steep decline type press position
2 sets : 0-1 RIR
5. W BAR REVERSE GRIP TRI PRESSDOWN
(S/S) INCLINE BACK SUPPORTED SINGLE ARM
SLIGHTLY SUPINATED DB PRESS
inside shoulder width supinated grip | 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