1/23/25 | PUSH SESSION
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. STANDING CABLE HIGH TO LOW REAR DELT FLY
standing position with cables set just above head height and crossed with no
attachments. done like a reverse pec deck fly but with a downward trajectory ot
20 degrees or so.
3 sets : 20-15-12
*prog overload each set in succession
2. SEATED DB LATERAL RAISE
seated flat bench position raising dbs out to a wide y position, stopping
at around upper arms parallel to floor for reference.
3 sets : 20-15-12 + dropset to heavy partials to failure
*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 with 1.5x shoulder width pronated grip.
press from behind the head ( only in front if you can’t press from behind )
4 sets : 10-8-6-4
*prog overload each set in succession
grip 1.5x shoulder width
*prog overload each set in succession
SEATED PEC DECK FLY LEANING FWD
leaning fwd puts you in an incline type position
to help bias the upper chest
2 sets : 12 to 15 ( increase effort each set )
5. STANDING OVERHEAD CABLE TRI EXTENSION
use ladder strap or 2 rope attachments for a wider opening
capability in full extension. pulley comes up from behind you in overhead
position to get deep stretch in the lengthened position. extend arms fully
into overhead 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