SUNDAY | 6-15-25 | PUSH SESSION
PEC MAJOR ( STERNOCLAVICULAR, STERNAL )
LIGHT PEC MINOR ( CLAVICULAR )
DELTS ( MEDIAL, ANTERIOR )
TRICEPS ( LATERAL, MEDIAL )
SIDE NECK ( SCM, SCALENES )
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SESSION :
1. HIGH TO LOW STANDING CABLE FLY
set cable to high position with d handles attached. fly motion on a downward
trajectory like a decline press,
3 sets : 20-15-10 + drop 6
2. DECLINE DB BENCH PRESS
set bench decline to 30 degrees. as you reach the top of press, slightly rotate wrists together
to adduct the shoulders and shorten the lower pec fibers more.
4 sets : 12-10-8-6 + drop 8
rest periods : 2 min
*prog overload each set in succession
3. 60 DEGREE SMITH MACHINE BENCH PRESS
1.5x shoulder width pronated grip. abduct shoulders carefully in bottom of press to stretch
the clavicular heads. this will flare out elbows…then adduct shoulders on the press portion to
shorten.
3 sets : 15-10-8 + drop 6
*prog overload each set in succession
4. ONE ARM STANDING DB LATERAL RAISE (S/S) SIDE
SUPPORTED NECK RAISE
free hand hanging onto something for support.as you finish raise, really try to
reach out away from your body to put more stress on the delt| side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 20-15-10 | 2 sets : 10-10 ( do both sides )
*prog overload each set in succession
(s/s) = super set
POST EXHAUSTION
SEATED BB BEHIND THE HEAD 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.
press from behind the head.
2 sets : 10-10
5. BENT OVER ONE ARM CABLE KICKBACK (S/S) STRAIGHT
ARM BB PULLOVER
cable set to low position with no attachment. use ball stop for grip position.
bend over into full hip extension to make upper arm parallel to the floor. move across the
elbow into full extension position. | 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 : 15-10-8 | 8 to 10
s/s = superset
*prog overload each set in succession