2-8-25 | PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. INCLINE BACK SUPPORTED CABLE ” CUFFED ” REAR DELT FLY
set bench centered in cable crossover with 45 degree incline for back support. cables set
high with cuffs hooked in a loop for you to grab. cross cables over and train like a rear delt
fly or reverse pec deck fly.
3 sets : 20-15-10
*prog overload each set in succession
2. STANDING DB LATERAL RAISE
shoulder abduction via pushing dbs out to the sides to
approximately upper arm parallel to floor position.
3 sets : 20-15-12
*prog overload each set in succession
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
pronated grip just outside shoulder width with bench set at 10 degrees
of decline.
*prog overload each set in succession
DB SQUEEZE PRESS
dbs held together in neutral position and pressed from flat
bench position
2 sets : 10-10
*prog overload each set in succession
5. STANDING OVERHEAD 2 DB TRI EXTENSION
dbs held behind head in a stretched position and extended to full overhead
position. try to straighten arms out in the top.
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