SUNDAY | 10-26-25 | CHEST BIASED PUSH SESSION

MID & LOWER CHEST
DELTS
LATERAL & MEDIAL TRIS
SIDE NECK

1. HIGH INCLINE BARBELL 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 : 10-8-5 + single dropset to task failure
rest periods : 2 min
*prog overload each set in succession or use assistance as needed.
*use 1 warm up set prior to setwork shown

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
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 dbs  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 :