FRIDAY | 5-16-25 | PUSH SESSION
MID & LOWER CHEST
DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
————————————–
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. SLIGHT DECLINE SMITH MACHINE BENCH PRESS
bench decline set to 15 degrees and use a slightly wider than shoulder width
pronated grip position.
4 sets : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession
3. CHEST FOCUSED DIP
neutral dip position grip with chest over movement. use dip belt to add
loading if applicable to you.
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
SEATED 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. LADDER STRAP TRI PRESSDOWN (S/S) STRAIGHT
ARM BB PULLOVER
cable set high with ladder strap or long rope attached. fixed elbows
with emphasis on both stretch position and full extension which will
internally rotate your shoulders. | just outside shoulder width grip position on
flat bench back support. arms stay straight and extend back as far as you can
mobilize then pull over to above head height in top position.
3 sets : 20-12-10 | 10-10-8
s/s = superset
*prog overload each set in succession