THURSDAY | 9-18-25 | SHOULDERS 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 CABLE LATERAL RAISE
FROM BEHIND THE BACK
cable set to knee height in standing position with cuffs on hook side
to inside of wrists. raise out side and allow it to return and stretch behind you
on the negatives. do both sides.
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
4. INCLINE PLATE LOADED BENCH PRESS
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
POST EXHAUSTION :
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