THURSDAY | 9-11-25 | CHEST BIASED PUSH SESSION
MID & LOWER CHEST
DELTS
LATERAL & MEDIAL TRIS
SIDE NECK
1. HIGH INCLINE SMITH MACHINE BENCH PRESS
vertical forearm in bottom press for pronated grip width reference. full bottom end stretch
with explosive presses. set bench to 45 degree incline or 60 degrees…go by how it feels.
3 sets : 12-10-6 + drop 6
rest periods : 2 min
*prog overload each set in succession or use assistance as needed.
2. CHEST FOCUSED DIPS
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.
3.DECLINE DB BENCH PRESS
decline bench position. dbs will rotate to palms facing each other in top
position for more shoulder adduction.
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 ( unilateral )
neutral grip position. train full extension across the elbows. do both
sides | pronated grip on db held together and arms locked in straight position. use max
trainable range in the stretch. do both sides.
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 :
