12/13/24 | PUSH SESSION
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. STANDING CABLE CROSSOVER HIGH TO LOW
REAR DELT CABLE FLY
standing position with cables set to a bit above head height and crossed over
each other. path will be downward trajectory angle of about 15 degrees. cables are grabbed
in pronated grip with no attachments.
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 from
behind you ( set height to mid thigh in standing position.
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
4 sets : 10-8-6-15
*prog overload each set in succession
grip 1.5x shoulder width grip position with elbows flared a bit to stretch
the upper chest a bit more. watch how your shoulders feel doing this.
*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. roll wrists into supinated position as you
finish each rep on the positive side.
2 sets : 15 to 20
5. SLIGHT DECLINE DB SKULL CRUSHER
dbs held in neutral position and lowered sharply across elbow joints. set bench to a
slight 10 degree decline 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
Sorry the formatting didn’t cooperate on this session as far as the layout looking crappy. Stupid technology issues – still a good one though 💪🏻