MERRY LIFTMAS | 12-25-25 | CHEST BIASED PUSH SESSION
PUSH SESSION
CHEST
MEDIAL DELTS
LATERAL & MEDIAL TRIS
SERRATUS ANTERIOR
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 .
4 sets : 5-5-5-3 + 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
2. ONE ARM DB BENCH PRESS
slight decline position pressing one side at a time
3 sets : 12-10-6 +single dropset to task failure
rest periods : 2 min
*prog overload each set in succession or use assistance as needed.
3. SEATED PEC DECK FLY
stretch mediated negatives
3 sets : 15-12-10 +single dropset to task failure
*prog overload each set in succession
*muscle mechanic – supinated grip po
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 : 10-10
*prog overload each set in succession
4. SEATED CABLE CROSSOVER PULLBACK LATERAL
RAISE (S/S) SIDE SUPPORTED NECK RAISE
cables set to knee shoulder height and crossed over each other. hooked to cuffs with hook side
to back of wrists. train shoulder abduction and external rotation. | 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. W BAR CABLE PRESSDOWN (S/S) STRAIGHT
ARM BB PULLOVER
pronated grip just inside shoulder width on W bar. full arm extension on every rep | 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 :
