TUESDAY | 8-12-25 | PUSH SESSION
MID & LOWER CHEST
DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
1. CHEST FOCUSED DIP
neutral dip position grip with chest over movement. use dip belt to add
loading if applicable to you.
3 sets : 12-10-6 + drop 6
rest periods : 2 min
*prog overload each set in succession or use assistance as needed.
2. INCLINE PLATE LOADED CHEST PRESS
use a 1.5x shoulder width pronated position with stretch bias
technique to stretch the pec – train the muscle not the movement.
3 sets :12-10-8 + drop 8
*prog overload each set in succession
3. HIGH TO LOW STANDING CABLE FLY
done from standing and bent fwd position with cables set
to high position and d handles. downward trajectory motion like a
decline position and finishing with supinated wrist position with full shoulder
adduction. ( palms up in squeeze point )
3 sets : 15-12-10 + drop 10
*prog overload each set in succession
POST EXHAUSTION
SEATED SMITH MACHINE SHOULDER PRESS
BEHIND THE HEAD
90 degree backrest with outside shoulder width pronated grip. press
behind the head.
2 sets : 10 to 12
*prog overload each set in succession
4. STANDING ONE ARM CABLE LATERAL
RAISE (S/S) SIDE SUPPORTED NECK RAISE
cables set to shoulder height in seated position facing them. cables crossed over each
other with wrist cuffs hook side to inside of wrists. pull up and back to a wide
y position in shoulder external rotation. | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 10 to 15 | 2 sets : 10-10
*prog overload each set in succession
(s/s) = super set
5. ONE ARM TRI PRESSDOWN (S/S) STRAIGHT
ARM DB PULLOVER
neutral grip position. train full extension across the elbows. do both
sides | pronated grip on dbs held together and arms locked in straight position. use max
trainable range in the stretch.
3 sets : 15-12-10 + rest pause 5 | 2 sets : 10-10
s/s = superset
*prog overload each set in succession
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Muscle Mechanic R&D :
