8/29/24 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. HIGH TO LOW STANDING CABLE FLY
high cable position with d handles attached. bent over
into hip extension to about 45 degrees.
3 sets : 20-15-12
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
4 WEEK MESO
2. DB BENCH PRESS
4 sets : 12-10-8-6
rest periods : 2.5 min
3. CHEST FOCUSED DIPS
chest over movement for a steep decline pressing
angle
3 sets : 0-1 RIR
*prog overload each set in succession
4. ONE ARM CABLE LATERAL RAISE (S/S) SIDE
SUPPORTED NECK RAISE
wrist cuff attached to low pulley set at just above knee height slighlty
internally rotate shoulder. do both sides. | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 12 to 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
an overhead position.
2 sets : 10 to 12
5. SUPINATED CABLE PRESSDOWN
(S/S) INCLINE BACK SUPPORTED SINGLE ARM
SLIGHTLY SUPINATED DB PRESS
shoulder width supinated grip with arms tight to sides | bench at 45 degrees with db in supinated
position. keep elbow tucked in and drive up into front delt. do both sides.
3 sets : 20-15-12 | 12-10-8
s/s = superset
*prog overload each set in succession