2-16-25 | PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. SEATED CABLE FLY
seat position set so line of force is at mid chest. use d handles
3 sets : 15-12-10
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
2. INCLINE DB BENCH PRESS
bench at 30 degree incline position
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession
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 in front of your
hips. do both sides. | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 15-12-10
2 sets : 12-12
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
SEATED HIGH INCLINE DB SHOULDER PRESS
incline set to 60-70 degrees
2 sets : 10 to 12
5. LADDER STRAP TRI PRESSDOWN (S/S) STRAIGHT
ARM BB PULLOVER
use wide position on ladder strap for better full extension across the
elbow| done from flat bench position with pronated grip just outside
shoulder width. arms in straight position makes this very hard.
3 sets : 15-12-8 | 10-10-8
s/s = superset
*prog overload each set in succession