FRIDAY | 5-23-25 | PUSH SESSION
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. ONE ARM CABLE CROSS BODY REAR DELT FLY
( HIGH TO LOW CABLE PATH )
adjustable cable set to just above head height in standing position with no attachment
or a cuff hooked that you grab. trajectory is long lever arm that moves on a downward
course slightly ( 15 to 30 degrees roughly )
3 sets : 15-12-10
*prog overload each set in succession
2. INCLINE CHEST SUPPORTED DB LATERAL RAISE
bench set to 70 degree incline and chest supported. dbs raise out to a wide y position
with upper arms stopping at parallel to the floor.
3 sets : 20-15-12
*prog overload each set in succession and ascend the rep pyramid
just outside shoulder width pronated grip position. elbows tucked slightly
instead of flared out.
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 CABLE FLY
bench set to 15 degree incline with adj cables in low position and d handles
attached. slight bend in elbows and adduct the shoulders ( pull together into
the top position )
2 sets : 15-12
*prog overload each set in succession
5. STANDING 2DB OVERHEAD TRI EXTENSION
2 DBs held behind behind the head and extended overhead biasing elbow extension which
is the triceps.
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