SUNDAY | 7-20-25 | PUSH SESSION

1. CABLE CROSSOVER PULLBACK TO EXT. ROTATION
cables set to shoulder height in seated and back supported position, and crossed over each
other. cuffs are the best here to hook cables to fronts of wrists on the hooks. pull up and back into a
wide y position – contracting the shoulders in ext rotation.
3 sets : 15-12-10 + drop 8
*prog overload each set in succession

2. STANDING DB LATERAL RAISE
arms straight and abducted to the sides a bit in front of you.
emphasis on NOT shrugging to move the weight up. Again shoulder abduction
will end up elevated to top position of raise.
3 sets : 25-20-15 + drop 10
*prog overload each set in succession and ascend the rep pyramid

3.  SEATED SNATCH GRIP BB PIN PRESS
set spotter arms to just above shoulder height in seated position. grip is
way outside shoulder width ( snatch )  and pronated. press from a dead stop bottom position
every rep and to full overhead press position. ( not out in front of you but above and slightly behind
your center of mass )
4 sets : 10-8-6 + drop 6
*prog overload each set in succession

4. INCLINE MACHINE BENCH PRESS
use an outside shoulder width pronated position which is pretty
standard on most machines as per setup.
3 sets : 12-10-8 + drop 8
*prog overload each set in succession

POST EXHAUSTION :
SEATED CABLE FLY
bench centered out in front of cable trainer with d handles attached. set
cables to upper chest height in seated position.
2 sets : 15-10
*prog overload each set in succession

5. SINGLE ARM OVEREAD CABLE TRI EXTENSION
cable set to just above waist height in standing position with no attachment.
arm behind the head holding cable and extended to overhead across elbow extension.
3 sets : 15-10-8 + drop 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

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