10/10/24 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. STRAIGHT ARM BB PULLOVER
just outside shoulder width pronated grip with straight arm position. done
from flat bench position. arms open vertically overhead from lying position
into as much of a stretch position as you can tolerate. pull back to top ( arms
perpendicular to the floor ).
3 sets : 10-10-10
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
2. BB BENCH PRESS
1.5X shoulder width grip
4 sets : 10-8-6-4 + drop 8
rest periods : 2.5 min
3. CHEST FOCUSED DIPS
chest over movement like a steep decline position
3 sets : 15-12-10
*prog overload each set in succession
4. SEATED PEC DECK FLY (S/S) SIDE
SUPPORTED NECK RAISE
exaggerated stretch position | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 10 to 15
2 sets : 8 to 10 ( do both sides )
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
STANDING DB LATERAL RAISE
shoulders internally rotated ( turned inward ) and dbs kinda starting from
behind you in bottom position. only raise to upper arm parallel to floor position.
2 sets : 15 to 20
5. CABLE CROSS BODY ONE ARM TRI EXTENSION
(S/S) STANDING DB NEUTRAL FRONT RAISE TO OVERHEAD
high cable position with no attachments. stand sideways to cable and outside arm
travels down and outward to full elbow extension. do both sides. | dbs held in neutral position
raised to the front and all the way to overhead position into pronation.
3 sets : 15-12-10| 12-10-8
s/s = superset
*prog overload each set in succession