1/18/25 | PUSH SESSION
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. SLIGHT DECLINE DB FLY
bench set to decline position
3 sets : 15-12-10
*muscle mechanic : overhead swoop method
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
2. INCLINE SMITH MACHINE BENCH PRESS
bench at 15 degree incline position with 1.5x shoulder
width pronated grip
4 sets : 12-10-8-6
rest periods : 2.5 min
3. CHEST FOCUSED DIPS
neutral dip position grip with chest over movement
3 sets : 15-12-10
*prog overload each set in succession
4. INCLINE BACK SUPPORTED DB LATERAL RAISE (S/S) SIDE
SUPPORTED NECK RAISE
bench set to 45 degrees and back supporter. dbs raised out to wide y position | 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
FEET ELEVATED PUSH UP
feet elevated on plyo box ( steepest angle you can tolerate ) with dbs
on floor for a neutral grip position ( even better with kbs for the deficit of space )
2 sets : 15 to 20
5. STRAIGHT BAR CABLE PRESSDOWN (S/S) 2 ROPE THUMBS
BACK PULLBACK TO SHOULDER EXT. ROTATION
just inside shoulder width pronated grip | cable set to shoulder height in standing
position with thumbs back grip. pull up and back into externally rotated shoulders
flexing them, again with thumbs pointing behind you.
3 sets : 15-10-8 | 10 to 15
s/s = superset
*prog overload each set in succession