10/31/24 | PUSH SESSION
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. CABLE CROSSOVER SHOULDER EXTERNAL ROTATION
standing position with cables set just above head height and crossed. pull up and
back to the 90/90 position with arms at approx 90 degrees at the elbows. think shoulders
up a bit and back.
3 sets : 12 to 15
*prog overload each set in succession
2.STANDING DB LATERAL RAISE
try and originate the movement with db’s pulled behind you to stretch the
shoulder a bit more in the bottom. raise out to a wide y position with arms
finishing at parallel to the floor.
3 sets : 25-20-15 + drop to heavy db laterals in overload ( 2x weight of last set )
*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 : 10-8-6-15
*prog overload each set in succession
grip 1.5x shoulder width
*prog overload each set in succession
STANDING LOW TO HIGH CABLE FLY
cables set to lowest position with d handles. upward movement
trajectory with convergence ( shoulder adduction ).
2 sets : 20-15
5. DB SKULL CRUSHER
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