SATURDAY | 6-28-25 | PUSH SESSION
MID & LOWER CHEST
DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
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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 + drop 10
2. CHEST FOCUSED DIP
neutral dip position grip with chest over movement. use dip belt to add
loading if applicable to you.
4 sets : 12-10-8-6 + drop 6
rest periods : 2 min
*prog overload each set in succession or use assistance as needed.
3. SLIGHT DECLINE SMITH MACHINE BENCH PRESS
bench decline set to 15 degrees and use a slightly wider than shoulder width
pronated grip position. carefully externally rotate shoulders in bottom of press
( it flares elbows so be careful ) and then adduct the shoulders as you
press.
3 sets :12-10-8 + drop 6
*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 don’t 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 DB SHOULDER PRESS
press from neutral position in the bottom that rotates to pronated
in the top position. use 70 degree backrest.
2 sets : 8 to 12
5. STRAIGHT BAR CABLE PRESSDOWN (S/S) STRAIGHT
ARM BB PULLOVER
hands together pronated grip position | done from slight flat bench position with
pronated grip just outside shoulder width. arms in straight
position makes this very hard.
3 sets : 20-12-10 | 10-10-8
s/s = superset
*prog overload each set in succession