10/24/24 | 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 : 8-6-4-3
rest periods : 2.5 min
3. DECLINE SMITH MACHINE BENCH PRESS
just outside shoulder width grip
3 sets : 15-10-8 + rest pause failure
*prog overload each set in succession
*10 second rest pauses until you can no longer perform 1 rep
4. SEATED CABLE FLY (S/S) SIDE
SUPPORTED NECK RAISE
negatives in standard wrist position, but rotate into supinated
position on the positives as you finish each rep | 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. TRICEP BENCH DIPS
(S/S) SEATED CABLE FRONT RAISE TO OVERHEAD POSITION
feet elevated on bench with hands shoulder width behind you on another bench.
lower down into stretch position, the full extend arms into contraction. | set cable
to lowest position and seat facing it. use a long straight bar with shoulder width
pronated grip position. raise up and into full overhead position, pulling shoulders
back into the top end.
3 sets : 0-1 RIR | 8 to 10
s/s = superset
*prog overload each set in succession