FRIDAY | 6-20-25 | PUSH SESSION

1. STANDING CABLE THUMBS BACK SHOULDER EXTERNAL ROTATION
set cable at shoulder height and use 2 light longer bands attached to cable carabiner. hold bands with a
thumbs up position and pull up and back so your thumbs point behind you. elbows should be a tad higher than
shoulders in externally rotated back position.
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 + drop 10
*prog overload each set in succession and ascend the rep pyramid

3.  STANDING BB SHOULDER PRESS BEHIND THE HEAD
1.5x shoulder width pronated grip. i like to set this up using spotter arms set
to the depth just above your shoulders ( or tolerable range for you ) as a
guage for both depth and safety. press from behind the head to full overhead.
3 sets : 10-8-6 + drop 6
*prog overload each set in succession

 4. INCLINE SMITH MACHINE BENCH PRESS
bench incline set at 45 degrees with pronated press grip position.
in the bottom stretch you want to flare elbows out carefully to externally rotate
your shoulders and get clavicular stretch. as you press, rotate your shoulders
back internally ( adduct ) to squeeze chest.
3 sets : 8 to 12
*prog overload each set in succession

POST EXHAUSTION :
PEC DECK FLY
in the stretched position, you want to externally rotate your shoulders just
like above press, and then adduct them on the positive side of each rep.
2 sets : 12 to 15
*prog overload each set in succession

5. STANDING CABLE OVERHEAD TRI EXTENSION
ladder strap attached to cable set so you stay in constant tension
in the bottom stretch. extend fully to overhead arm 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