3-9-25 | PUSH SESSION
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. 2 ROPE THUMBS BACK SHOULDER EXTERNAL
ROTATION TO 90/90 POSITION
2 long ropes or bands hooked to cable set at high position relative to
you in seated and back supported position. pull back to a 90 degree
angle at the elbow squeezing back into the shoulders. thumbs will be pointing
back behind you in end range of position.
3 sets : 15-12-10
*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
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 due to pain
or immobility )
4 sets : 10-8-6-4
*prog overload each set in succession 4. INCLINE MACHINE BENCH PRESS
plate loaded or selectorized is fine. grip is pronated at 1.5x
shoulder width.
3 sets : 12-10-8
*prog overload each set in succession
POST EXHAUSTION :
LOW INCLINE DB FLY
bench incline set to 15 degrees with dbs in a semi neutral
position. adduct shoulders fully into the top until dbs touched.
2 sets : 10-10
*prog overload each set in succession
5. STANDING OVERHEAD LADDER STRAP TRI EXTENSION
cable set to low position with ladder strap or 2 ropes attached. extend arms
overhead across the elbow into full extension.
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 : 12-12 ( do both sides )
*prog overload each set in succession