2-23-25 | 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. ONE ARM STANDING DB LATERAL RAISE
shoulder abduction via pushing db out to the sides to
approximately upper arm parallel to floor position. use free hand
to hold onto something for stability. do both sides.
3 sets : 20-15-10
*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
15 degree incline position with 1.5x shoulder width grip
*prog overload each set in succession
POST EXHAUSTION :
SMITH MACHINE HEX PRESS
use a close d row handle and a towel in the v part of the handle, which goes
up to the bar on the smith. you’ll need to get your body parallel and centered
with the bar to press with shoulders adducted. bench can be parallel or perpendicular
depending on how it fits. this is a static squeeze press.
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