HAPPY NEW YEAR..LET’S FUCKING GO | 1-1-26
PUSH SESSION
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
SESSION :
1. ONE ARM CABLE REAR DELT FLY
cable set to a tad higher than your height in standing position with no
attachments. side profile to cable you’ll bias an aggressive stretch position on the
negatives and train a slightly downward path into shoulder extension. do both sides.
3 sets : 15-12-10 +single dropset to task failure
*prog overload each set in succession
2. STANDING DB LATERAL RAISE
this biases the top end of shoulder abdcution. raise until upper arm
is parallel to the floor. For the dropset you should use as heavy as weight as
possible to bias the bottom range…meaning lower part of the movement.
3 sets : 20-12-10 + single dropset to task failure
*prog overload each set in succession and ascend the rep pyramid
just outside shoulder width pronated grip. focus on getting deep in the bottom
if shoulder mobility allows.
4 sets : 4-4-4-4 + single dropset to task failure
*prog overload each set in succession
4. INCLINE MACHINE CHEST PRESS
outside shoulder width pronated grip position.
*prog overload each set in succession
POST EXHAUSTION :
HIGH TO LOW CABLE FLY
d handles attached to high cable position and a downward trajectory into
shoulder adduction. at my gym we use the slingshot handles to make this one
hit harder. ( they are orange with black handles )
2 sets : 15-10 + single dropset to task failure
*prog overload each set in succession
5. SEATED EZ BAR FRENCH PRESS
seated position with pronated grip just inside shoulder width. lower behind the
head into a deep triceps stretch position.
3 sets : 15-10-8 + single dropset to task failure
*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 :
