TUESDAY | 4/1/25 | PUSH SESSION
MID & LOWER CHEST
DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. PEC DECK FLY
i use a half foam roller to exaggerate the stretch mediated position.
not needed but makes a difference.
3 sets : 15-12-10
2. CHEST FOCUSED DIP
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. REVERSE GRIP BB BENCH PRESS
just outside shoulder width supinated grip position.
dont drop the bar on your face.
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 BB SHOULDER PRESS BEHIND THE HEAD
pronated grip position that has vertical forearms in the
bottom press position. this determines your grip width anatomically.
can sit facing 90 degree side of bench for light chest support for stability.
2 sets : 10-10
5. TRICEP BENCH DIP (S/S) STRAIGHT
ARM DB PULLOVER
hands tight to sides behind you on edge of bench. if you also elevate your feet
on another bench, it is more difficult. can also add loading with a db
in your lap.
| done from slight decline bench position with pronated grip just outside
shoulder width. arms in straight position makes this very hard.
3 sets : 0-1 RIR | 10-10-8
s/s = superset
*if you’re loading the dip – 10 ish reps )
*prog overload each set in succession