9/12/24 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. SEATED PEC DECK FLY WITH EXAGGERATED STRETCH
accentuate the stretch position of every rep ( move as far as your body
will allow )
3 sets : 12-10-20 ( last set of 20 quicker tempo with less aggressive stretch position )
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
2. DB BENCH PRESS
4 sets : 12-10-8-6
rest periods : 2.5 min
3. CHEST FOCUSED GIRONDA DIPS
chest over movement for a steep decline pressing, with a turned out
supinated grip. ( this is very advanced, so difficult this way )
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. NEUTRAL GRIP DB SKULL CRUSHER
(S/S) INCLINE BACK SUPPORTED SINGLE ARM
SLIGHTLY SUPINATED DB PRESS
dbs held in neutral position and lowered sharply across the elbow joint | bench at
45 degrees with db in supinated position. keep elbow tucked in and
drive up into front delt. do both sides.
3 sets : 15-12-10| 12-10-8
s/s = superset
*prog overload each set in succession
^muscle mechanic : smith machine skull crusher with straps