8/22/24 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
————————————–
SESSION :
1. CHEST FOCUSED DIPS
chest over movement to bias a steep decline pressing
angle
3 sets : 0-1 RIR
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. UNILATERAL PEC DECK FLY
this will allow more shoulder adduction
3 sets : 15-12-10
*prog overload each set in succession
4. SEATED DB LATERAL RAISE (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 : 25-20-15
2 sets : 8 to 10 ( do both sides )
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
CABLE UPRIGHT ROW
low position cable with rope attachment and pronated grip ( pinky side of
hand to rubber end caps ) pull up and then over your head and back into
and overhead position.
2 sets : 10 to 12
5. CLOSE GRIP PRONATED CABLE 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 : 12 to 15 | 12-10-8
s/s = superset
*prog overload each set in succession