MONDAY | 3-17-25 | PUSH SESSION
MID & LOWER CHEST
DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. LOW INCLINE DB FLY
set bench incline to 15 degrees.
3 sets : 12-10-8
2. CHEST FOCUSED DIPS
neutral dip position grip with chest over movement
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession or use assistance as needed.
3. CABLE CHEST PRESS
adj bench centered in cable trainer with 90 degree backrest. set cables for
a slight high to low course for pressing. when you press, pull your shoulders
inward ( adduction )
3 sets :12-10-8
*prog overload each set in succession
4. KNEELING DB LATERAL RAISE (S/S) SIDE
SUPPORTED NECK RAISE
kneeling position for increased focus on tension instead of weight | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 20-12-10
2 sets : 12-12
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
SEATED MACHINE SHOULDER PRESS
just outside shoulder width pronated grip
2 sets : 10-10
5. PRONATED GRIP CABLE PRESSDOWN (S/S) STRAIGHT
ARM BB PULLOVER
shoulder width pronated grip | done from slight decline bench position with pronated grip just outside
shoulder width. arms in straight position makes this very hard.
3 sets : 20-12-8 | 10-10-8
s/s = superset
*prog overload each set in succession