SATURDAY | 1-24-26 | CHEST BIASED PUSH SESSION
CHEST
MEDIAL DELTS
LATERAL & MEDIAL TRIS
SERRATUS ANTERIOR
SIDE NECK
1. SEATED CABLE CROSSOVER PULLBACK LATERAL
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.
3 sets : 20-15-12
*prog overload each set in succession
2. DB BENCH PRESS
slight decline position ( 10 degrees )
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. HIGH TO LOW CABLE FLY
classic fly movement done on cable trainer with d handles. high to low cable path with
emphasis on shoulder adduction.
3 sets : 20-12-10 +single dropset to task failure
*prog overload each set in succession
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 : 12 to 15
*prog overload each set in succession
4. SEATED DB LATERAL RAISE (S/S) SIDE SUPPORTED NECK RAISE
seated position with db raised to sides in shoulder abduction. | side supported on bench
with neck free to hinge. pull each to shoulder. do both sides.
3 sets : 20-15-12 | 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 : 8 to 10
s/s = superset
*prog overload each set in succession
Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
