1/3/25 | 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. INCLINE PLATE LOADED BENCH PRESS
4 sets : 12-10-8-6
rest periods : 2.5 min
3. DECLINE SMITH MACHINE BENCH PRESS
pronated grip position with forearms perpendicular to the floor
in bottom position ( vertical forearms )
3 sets : 15-12-10
*prog overload each set in succession
4. HIGH TO LOW STANDING CABLE FLY (S/S) SIDE
SUPPORTED NECK RAISE
set cable above head height in standing position.
use d handles 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 : 20-15-10
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 : 15 to 20
5. KYING DB SKULL CRUSHER (S/S) SEATED INCLINE
CABLE FRONT RAISE TO OVERHEAD POSITION
flat bench position with dbs held neutral and hinged on the elbows. lower to shoulders and
extend arm fully.| set cable to lowest position
and seat facing it back supported on a 45 degree
incline. 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 : 15-10-8 | 8 to 10
s/s = superset
*prog overload each set in succession