9/5/24 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LONG HEAD TRICEPS
SIDE NECK
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SESSION :
1. CABLE CROSSOVER PULLBACK TO Y POSITION
( OVERHEAD LATERAL RAISE )
cables set at shoulder height in standing position and crossed
over each other. wear wrist cuffs or hold cables. pull up and back into a
wide y position contracting the shoulders.
3 sets : 12 to 15
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
4 WEEK MESO
2. STRETCH EMPHASIZED DB BENCH PRESS
dbs come down beside torso for max stretch and converge into
top position as you press
4 sets : 12-10-8-6
rest periods : 2.5 min
3. CHEST FOCUSED DIPS
chest over movement like a steep decline press angle
3 sets : 0-1 RIR
*prog overload each set in succession
*use assistance if needed
4. SEATED PEC DECK FLY (S/S)
SIDE SEATED SINGLE ARM REVERSE PEC FLY
line of pull through mid chest height in seated position. |
seated sideways on seat with stretch position emphasis. do both sides.
3 sets : 15-12-10 | 15-12-10
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
STRAIGHT ARM BB PULLOVER
just inside shoulder width grip with straight arms. lower into
as much of a stretch position as you can tolerate.
and overhead position.
2 sets : 10-10
5. DB SKULLCRUSHER
(S/S) INCLINE BACK SUPPORTED SINGLE ARM
SLIGHTLY SUPINATED UPPERCUT PRESS
dbs in neutral position hinging sharply on the elbows | bench set
to 45 degrees and press in supinated position with external shoulder
rotation in top position.
3 sets : 12-10-8 | 12-10-8
s/s = superset
*prog overload each set in succession