11/14/24 | PUSH SESSION
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
———————————–
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.ONE ARM CABLE LATERAL RAISE
side profile to cable with cuff on wrist or d handle attachment. track cable between
your legs in a split stance so the resistance comes through your delt centrally.
arm raises to parallel to floor. do both sides.
3 sets : 20-15-12 + dropset to heavy partials last set
*prog overload each set in succession
*use 2x weight as last set and bottom range partials to failure
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
SEATED LOW TO HIGH CABLE FLY
cables set to lowest position with d handles. upward movement
trajectory with convergence ( shoulder adduction ). done from seated 90 degree
back supported bench position.
2 sets : 15 to 20
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