8/15/24 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. ONE ARM PEC DECK FLY
unilaterally trained with seat set so line of pull is
through lower chest.
3 sets : 20-12-10
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
4 WEEK MESO
2. PLATE LOADED CHEST PRESS MACHINE
use a 1.5x shoulder width grip
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. ONE ARM DB NEUTRAL GRIP BENCH PRESS
done from flat bench position. do both sides
3 sets : 8 to 10
*prog overload each set in succession
4. STANDING BENT ARM DB LATERAL RAISE (S/S) SIDE
SUPPORTED NECK RAISE
sightly bent fwd with elbows bent | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 25-20-15
2 sets : 8 to 10 ( do both sides )
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
STRAIGHT ARM 2 DB PULLOVER
dbs held shoulder width with arms locked in extended position.
2 sets : 10 to 12
5. ELBOWS TUCKED BANDED PUSH UP
(S/S) INCLINE BACK SUPPORTED SINGLE ARM
SLIGHTLY SUPINATED DB PRESS
close hand position with elbows tucked and emphasis on full arm extension | bench at 45 degrees
with db in supinated position. keep elbow tucked in and drive
up into front delt. do both sides.
3 sets : 0-1 RIR ( failure )
s/s = superset
*prog overload each set in succession