12/6/24 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. STRAIGHT ARM BB PULLOVER
shoulder width pronated grip 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 : 15-12-10
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
2. SLIGHT DECLINE SMITH MACHINE BENCH PRESS
use a small 10 degree decline position with 1.5x shoulder
width grip position.
4 sets : 8-8-8- ( 6-4-2 cluster set )
rest periods : 2.5 min
*cluster set is straight set to rx reps, then rest pause to next reps, then rest pause to final ones. rests
are 10 seconds, then 15 seconds on second cluster break
3. INCLINE MACHINE BENCH PRESS
30 degree incline position with 1.5x shoulder width grip
3 sets : 15-12-8 + rest pause 0-1 RIR
*prog overload each set in succession
4. SEATED CABLE FLY (S/S) SIDE
SUPPORTED NECK RAISE
setup so fly comes across high part of chest. | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 12 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 : 25-15
5. TRICEP DIPS
(S/S) CABLE CROSSOVER PULLBACK
feet elevated on bench with hands shoulder width behind you on another bench.
lower down into stretch position, the full extend arms into contraction. | cables set
to chest height in standing position and crossed over each other. i wear cuffs on
these for optimal biomechanics. pull up and back to a y position in external
rotation of the shoulders.
3 sets : 0-1 RIR | 8 to 10
s/s = superset
*prog overload each set in succession
*for the dips, i used a dip attachment for a rack and get the neutral position grip