MONDAY | 11-10-25 | CHEST BIASED PUSH SESSION

 CHEST
MEDIAL DELTS
LATERAL & MEDIAL TRIS
SERRATUS ANTERIOR
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 : 10-8-4 + 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 CABLE CROSSOVER LATERAL
RAISE (S/S) SIDE SUPPORTED NECK RAISE
cables set to knee height and crossed over each other. hooked to cuffs with hook side
to back of wrists. train 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 BB 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 shoulder width or just outside
with arms locked in straight position. i set up at rack with spotter arms set to lowest depth you can range. pull over to
above head height where resistance falls off.
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 :