TUESDAY | 4-8-25 PUSH SESSION
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. CABLE CROSSOVER PULLBACK TO EXT. ROTATION
cables set to shoulder height in seated and back supported position, and crossed over each
other. cuffs are the best here to hook cables to fronts of wrists on the hooks. pull up and back into a
wide y position – contracting the shoulders in ext rotation.
3 sets : 15-12-10
*prog overload each set in succession
2. ONE ARM CROSS BODY CABLE REAR DELT FLY
cable set with no attachments at just above head height in standing position. turn body away
from movement to force a greater stretch on the shoulder. path of pull is out wide
and on a slight downward trajectory. do both sides.
3 sets : 15-12-10
*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
outside shoulder width pronated grip position
*prog overload each set in succession
SEATED CABLE FLY
set cables to upper chest height in seated position with
d handles attached. use a 90 degree backrest on an adj. bench.
2 sets : 15-10
*prog overload each set in succession
5. STANDING EZ BAR FRENCH PRESS
just inside shoulder width pronated grip position. bar lowers behind head in
stretch position, and extended overhead across elbows.
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