SUNDAY | 2-15-26 | DELTS BIASED PUSH SESSION
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
SESSION :
1. ONE ARM CABLE REAR DELT FLY
Contextual Cues: Cable set slightly above shoulder height with no attachment.
Reach across body to create aggressive stretch through posterior delt.
Maintain soft elbow and sweep arm slightly downward into shoulder extension.
Avoid torso rotation. Perform both sides each set.
Sets / Reps: 3 sets : 15-12-10 + single dropset to task failure
Tempo: 3-1-2 (long stretch emphasis)
Progressive Overload Directive: Increase load each set only if stretch position and scapular control remain uncompromised.
2. STANDING DB LATERAL RAISE
Contextual Cues: Neutral stance. Raise dumbbells in slight scapular plane until
upper arm reaches parallel. Do not shrug. For dropset, use heavier load and bias bottom
half of movement to overload early abduction range.
Sets / Reps: 3 sets : 20-12-10 + single dropset to task failure
Tempo: 2-1-2 (controlled lower, no swing)
Progressive Overload Directive: Ascend load through rep pyramid while maintaining strict shoulder abduction without momentum.
Contextual Cues: Pronated grip just outside shoulder width. Sit tall with ribcage stacked over pelvis.
Descend into deep shoulder flexion if mobility allows without anterior humeral glide.
Press through mid-palm with full lockout control.
Sets / Reps: 4 sets : 4-4-4-4 + single dropset to task failure
Tempo: 2-1-1 (controlled descent, powerful press)
Progressive Overload Directive: Increase load each set while maintaining shoulder centration and no lumbar extension compensation.
4. INCLINE BARBELL BENCH PRESS
Contextual Cues: Bench set to moderate incline. Grip outside shoulder width. Retract and depress scapula before descent.
Lower bar under control to upper chest. Press without losing scapular position.
Sets / Reps: 3 sets : 15-10-8 + single dropset to task failure
Tempo: 3-1-1 (controlled stretch emphasis)
Progressive Overload Directive: Increase load each set if scapular stability and bar path remain consistent.
POST EXHAUSTION :
HIGH TO LOW CABLE FLY
Contextual Cues: D-handles attached high. Step forward into split stance.
Pull downward in controlled arc into shoulder adduction.
Maintain slight elbow bend and rib control. Emphasize stretch at top.
Sets / Reps: 2 sets : 15-10 + single dropset to task failure
Tempo: 2-1-2
Progressive Overload Directive: Increase load only if chest contraction remains primary driver and anterior shoulder strain is absent.
5. SEATED EZ BAR FRENCH PRESS
Contextual Cues: Seated upright. Pronated grip just inside shoulder width.
Lower bar behind head into deep triceps stretch while keeping elbows pointed upward.
Avoid flaring. Extend fully without elbow drift.
Sets / Reps: 3 sets : 15-10-8 + single dropset to task failure
Tempo: 3-1-1 (lengthened emphasis)
Progressive Overload Directive: Increase load each set if elbow position and long-head stretch remain controlled.
6. BACK SUPPORTED NECK RAISE
Contextual Cues: Upper back supported on flat bench. Head hanging off edge.
Chin tucked slightly before initiating flexion. Raise head by pulling chin toward chest.
Weight plate secured on forehead with towel if used.
Sets / Reps: 3 sets : 10-12
Tempo: 2-1-2
Progressive Overload Directive: Increase load only if cervical motion remains smooth and free of compensatory momentum.
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Muscle Mechanic R&D :
