2/1/25 | PUSH DAY
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. SEATED PEC DECK FLY
seat position set so line of force is at mid chest.
3 sets : 15-12-10
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
2. INCLINE DB BENCH PRESS
bench at 30 degree incline position
4 sets : 8-8-8-8
rest periods : 2.5 min
3. CHEST FOCUSED DIPS
neutral dip position grip with chest over movement
3 sets : 0-1 RIR
*prog overload each set in succession or use assistance as needed
4. SIDE LYING DB LATERAL RAISE (S/S) SIDE
SUPPORTED NECK RAISE
bench set to 45 degrees side supported. db raises from behind your
hips. do both sides. | 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
DECLINE SMITH MACHINE BENCH PRESS
just outside shoulder width pronated grip
2 sets : 12-12
5. LADDER STRAP TRI PRESSDOWN (S/S) 2 ROPE THUMBS
BACK PULLBACK TO SHOULDER EXT. ROTATION
use wide position on ladder strap for better full extension across the
elbow| 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