12/20/24 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. STRAIGHT ARM DB PULLOVER
dbs held together in pronated 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. DB BENCH PRESS
done from flat bench 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 BB BENCH PRESS
set bench incline to 30 degrees and use a 1.5x shoulder
width grip.
3 sets : 15-12-10
*prog overload each set in succession
4. SINGLE ARM CROSS BODY CABLE FLY (S/S) SIDE
SUPPORTED NECK RAISE
set cable at just above shoulder height in standing position.
use d handle and pull across chest into shoulder adduction. doing this
unilaterally will allow more adduction. | 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. BENT OVER DB KICKBACK (S/S) SEATED CABLE FRONT RAISE TO OVERHEAD POSITION
bent over in hip extension with upper arm parallel to the floor. extend across elbow
to full arm extension. | 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