WEDNESDAY | 4-23-25 | PUSH 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

3.  STANDING BB PIN PRESS
set spotter arms to just above upper chest height in standing position. grip is
just outside shoulder width and pronated. press from a dead stop bottom position
every rep and to full overhead press position.
4 sets : 10-8-6-4
*prog overload each set in succession

 4. INCLINE PLATE LOADED CHEST PRESS
outside shoulder width pronated grip position
3 sets : 12-10-8
*prog overload each set in succession

5. SINGLE ARM DB OVEREAD TRI EXTENSION
db held behind head in standing position. lower into as deep of bottom stretch
as possible, and full extensions in the top position.
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