9/26/24 : 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. SEATED MACHINE SHOULDER PRESS
just outside shoulder width pronated grip position
3 sets : 10-10-10
*prog overload each set in succession
4. INCLINE BACK SUPPORTED DB LATERAL RAISE (S/S) SIDE
SUPPORTED NECK RAISE
bench set to 45 degrees and back supported. raise out to wide y position
until arms are parallel to floor | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 20-12-10
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. STANDING CABLE BEHIND THE HEAD TRI EXTENSION
(S/S) STANDING DB NEUTRAL FRONT RAISE TO OVERHEAD
use ladder strap or long rope attachment. cable loads behind the head with
as deep of bottom stretch position as possible every rep. | dbs held in neutral position
raised to the front and all the way to overhead position.
3 sets : 15-12-10| 12-10-8
s/s = superset
*prog overload each set in succession