FRIDAY | 10-3-25 | DELT BIASED PUSH SESSION
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
SESSION :
1. STANDING CABLE CROSSOVER SHOULDER EXTENSION
cables set to higher position relative to your height. cables crossed with
no attachments or cuffs with hooks to thumb side of wrists. pull apart and with a downward
trajectory into shoulder extension. this will look like a downward angle of approximately
15 to 30 degrees.
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 : 15-12-10 + drop 10
*prog overload each set in succession and ascend the rep pyramid
wide pronated grip ( vertical forearms in bottom press position ) . train as much ROM
as you can on these – and if they hurt its indicative of poor shoulder external rotation. something
to work on if so.
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 + rest pause 4
*prog overload each set in succession
5. SEATED CABLE OVERHEAD TRI EXTENSION
seated position facing away from cable with ladder strap. extend fully to
overhead position every rep. emphasize the deep bottom position to lengthen the
muscle as well.
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 :
