FRIDAY | 9-26-25 | 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. UNILATERAL DB BENCH PRESS
very slight decline position. db goes from neutral in bottom position
to supinated in top position.
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
if you have a cuff that can fit over upper arm, attach that just above elbow
on outside arm with hook to inside of arm. raise to side in shoulder abduction. | 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. INCLINE BACK SUPPORTED CABLE POLIQUIN PRESSDOWN (S/S) STRAIGHT
ARM DB PULLOVER ( unilateral )
pronated grip just inside shoulder width on straight bar. bench set to 45 degree incline facing away from cable
with pulley set high. this is triceps pressdown from this perspective | 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 :
