8/8/24 | PUSH SESSION
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. 1 & A HALF DB LATERAL RAISE
standing position with shoulders slightly internally rotated. take a full raise
and then a top half rep raise again before finishing the rep. each 1.5 is one rep.
2 sets : 10 to 12
1 set : 0-1 RIR ( goal is 2.2x the loading as standard raise ROM )
use stiff arm pendulum style raise with overload ( train the bottom half of the reps in
overloaded loading
*prog overload as needed per rep range
2. CABLE CROSSOVER REAR DELT SHOULDER EXTENSION
standing position with cables set just above head height and crossed. pull like you
would a rear delt fly, but with a 45 degree downward trajectory into shoulder extension.
3 sets : 20-15-12
*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. db converges into top press position. do both sides.
*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. NEUTRAL GRIP DB BENCH PRESS
dbs in neutral position with elbows tucked to sides.
3 sets : 10-10-10
*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 : 10-10 ( do both sides )
*prog overload each set in succession