MONDAY | 3-24-25 | 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
*muscle mechanic = incline chest supported db wide row to ext. rotation
2. ONE ARM CABLE LATERAL RAISE
best with cuffs on and hook to inside of wrist. stand side
profile to low cable setup and raise arm out to the side.
this is shoulder abduction…it will be the side furthest away from
the cable.
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 DB BENCH PRESS
set bench incline to 60 degrees
3 sets : 12-10-8
*prog overload each set in succession
POST EXHAUSTION :
SEATED PEC DECK FLY
set seat so upper arm is parallel to the floor, and lean
forward off the backrest.
2 sets : 20-10
*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