9/19/24 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LONG HEAD TRICEPS
SIDE NECK
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SESSION :
1. CHEST SUPPORTED DB REAR DELT SWING RAISE
done from high bench position that allows arms to fully suspend. arms locked
on shoulders as pendulum. push out to the sides repeatedly.
3 sets : 20-25-30
*prog overload each set in succession ( if possible )
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. SMITH MACHINE SLIGHT DECLINE BENCH PRESS
use a narrower grip each set as follows : 2x shoulder width, 1.5x shoulder
width, just outside shoulder width. set decline to 30 degrees.
3 sets : 10 to 12
*prog overload each set in succession
4. SEATED PEC DECK FLY (S/S)
SEATED SHOULDERS INTERNALLY ROTATED
DB LATERAL RAISE
line of pull through mid chest height in seated position. |
use pec deck seat and lean back. rotate shoulders internally a bit
and raise with the pinky side of hand leading.
3 sets : 15-12-10 | 15-12-10 + partials to full failure on last set
*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. SEATED EZ BAR FRENCH PRESS
(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 : 15-10-8 | 12 to 20
s/s = superset
*prog overload each set in succession