SATURDAY | 5-31-25 | PUSH SESSION
MID & LOWER CHEST
DELTS
LATERAL & MEDIAL TRIS
ROTATIONAL NECK
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SESSION :
1. SEATED CABLE FLY
adj bench set at 90 degrees on the backrest and centered out in front of a cable trainer.
use cuffs or d handles with cables set to upper chest height in seated position.
3 sets : 15-12-10
2. SLIGHT DECLINE SMITH MACHINE ONE ARM BENCH PRESS
bench decline set to 15 degrees and use a slightly wider than shoulder width
pronated grip position. do both sides.
3 sets : 12-10-8
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) CERVICAL ROTATION
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. | done using a light band and adjustable
cable set to forehead height in standing position. stand sideways to cable with band around forehead
and rotate neck away from the resistance. do both sides.
3 sets : 20-12-10 | 2 sets : 12-12 ( both directions )
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
SEATED DB SHOULER PRESS
seated on 90 degree bench with dbs in neutral position to press
just outside shoulder width and adducting into the top of every rep.
( bring dbs together in the top )
2 sets : 10-10
*prog overload each set in succession
5. ONE ARM CABLE CROSS BODY TRI PRESSDOWN (S/S) STRAIGHT
ARM BB PULLOVER
cable set to high position with no attachment. extend arm across body
into elbow extension to fully shorten the triceps. | 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 | 8 to 10
s/s = superset
*prog overload each set in succession