THURSDAY | 5-8-25 | 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. INCLINE CHEST SUPPORTED DB PENDULUM RAISE
bench set to 30 degree incline and chest supported. dbs held neutral with
palms facing each other. push dbs straight out to the sides with stiff arms to
bias the shoulder.
3 sets : 15-20-25
*prog overload each set in succession and ascend the rep pyramid
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
bench incline set at 30 degrees with pronated press grip position.
adduct shoulders into tops of reps for more muscle activation.
*prog overload each set in succession
LOW INCLINE DB FLY
bench set to 15 degree incline with neutral position grip and
converging motion into the top of each rep.
2 sets : 8 to 12
*prog overload each set in succession
5. SINGLE ARM OVEREAD CABLE TRI EXTENSION
cable set to just above waist height in standing position with no attachment.
arm behind the head holding cable and extended to overhead across elbow extension.
3 sets : 15-10-8
*prog overload each set in succession
superset with
BACK SUPPORTED NECK RAISE
back supported on flat bench with head hanging off bench to bias anterior
neck stretch. pull chin towards chest. weight plate loading on forehead with
a towel if applicable.
3 sets : 10 to 12
*prog overload each set in succession