10/3/24 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LONG HEAD TRICEPS
SIDE NECK
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SESSION :
1. SEATED REAR DELT FLY
done from pec deck with line of pull through just below the rear delt.
set seat accordingly
3 sets : 25-15-12
*prog overload each set in succession
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 position
3 sets : 0-1 RIR
*prog overload each set in succession
4. SEATED PEC DECK FLY (S/S)
SEATED DB LATERAL RAISE
line of pull through mid chest height in seated position. |
turn around on pec deck seat and raise out to a wide y positon with
arms stopping at parallel to the floor.
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. CABLE OVERHEAD TRI EXTENSION
(S/S) INCLINE BACK SUPPORTED SINGLE ARM
SLIGHTLY SUPINATED DB UPPERCUT PRESS
done with ladder strap on low cable setting. arms behind the head and
extended overhead to full extension across the elbow| bench set
to 45 degrees and press in supinated position . do both sides.
3 sets : 15-10-8 | 12 to 20
s/s = superset
*prog overload each set in succession