10/17/24 | PUSH SESSION
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. CABLE CROSSOVER REAR DELT SHOULDER EXTENSION
standing position with cables set just above head height and crossed. pull like you
would a rear delt fly, but with a 45 degree downward trajectory into shoulder extension.
3 sets : 20-15-12
*prog overload each set in succession
2.HIGH INCLINE BACK SUPPORTED DB LATERAL RAISE
standing position with cables set just above head height and crossed. pull like you
would a rear delt fly, but with a 45 degree downward trajectory into shoulder extension.
3 sets : 12 to 15
*prog overload each set in succession
MEAT AND POTATOES LIFT
SHOULDER FLEXION
4 WEEK MESO/WEEK 4
back supported on 90 degree bench with just outside shoulder
width pronated grip
4 sets : 10-8-6-4
*prog overload each set in succession
set bench to 15 degree incline. db converges into top press position. do both sides.
*prog overload each set in succession
KNEELING LOW TO HIGH CABLE FLY
cable set for 30 degree upward trajectory . d grip
handles on cables.
2 sets : 12 to 15
5. CABLE OVERHEAD TRI EXTENSION
use ladder strap or 2 rope attachments for a wider opening
capability in full extension. pulley comes up from behind you in overhead
position to get deep stretch in the lengthened position. extend arms fully
into overhead position.
3 sets : 15-10-8
*prog overload each set in succession
superset with
BACK SUPPORTED HEAD TURNED NECK RAISE
back supported with head turned slightly to the side to bias one side
more. do both ways both sets.
2 sets : 10-10 ( do both sides )
*prog overload each set in succession