WEDNESDAY | 9-3-25 | SHOULDER BIASED PUSH SESSION
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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 ONE ARM DB LATERAL RAISE
arm nearly 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
goal is to have grip just outside shoulder width and pronated while being able
to press from behind the head. another goal is to have full ROM while in a good
position – most don’t and that’s due to having bad external rotation range in the shoulders.
see utility days to address that if you can’t press from this position.
4 sets : 10-8-6 + drop 6
*prog overload each set in succession
use an outside shoulder width pronated position which is pretty
standard on most machines as per setup. use a stretch mediated
position on the negatives to guide your loading against that.
*prog overload each set in succession
SEATED PEC DECK FLY
seated and leaning fwd into the movement to force angle
of clavicular chest to take stretch sooner. keep torso fwd throughout
the exercise.
2 sets : 15-10
*prog overload each set in succession
5. 2 DB OVERHEAD TRI EXTENSION
dbs held behind the head in standing position and lowered as deep behind you
as possible, then extended overhead to full 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
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
