THURSDAY | 5-1-25 | PUSH SESSION
MID & LOWER CHEST
DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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SESSION :
1. LOW INCLINE CABLE FLY
bench set to 15 degree incline and centered in cable trainer with d handles attached. set pulleys lower
than you to allow a stretch position and remain under constant tension.
3 sets : 15-12-10
2. CHEST FOCUSED DIP
neutral dip position grip with chest over movement. use dip belt to add
loading if applicable to you.
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession or use assistance as needed.
3. SLIGHT DECLINE SMITH MACHINE BENCH PRESS
bench decline set to 15 degrees and use a slightly wider than shoulder width
pronated grip position.
3 sets :12-10-8
*prog overload each set in succession
4. ONE ARM STANDING CABLE LATERAL RAISE (S/S) SIDE
SUPPORTED NECK RAISE
cable set to knee height in standing position with cuff attached or using a d handle
if you dont have cuffs. hook side to inside of wrists. | 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
STANDING BB MILITARY PRESS
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. STRAIGHT BAR CABLE PRESSDOWN (S/S) STRAIGHT
ARM DB PULLOVER
hands together pronated grip position | done from slight decline bench position with
pronated grip just outside shoulder width. arms in straight
position makes this very hard.
3 sets : 20-12-10 | 10-10-8
s/s = superset
*prog overload each set in succession