MONDAY | 6-1-26 | PUSH SESSION : DELTS DOMINANT
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
Physiological Intent
This session is structured to pre-fatigue and stabilize the shoulder complex
before exposing it to high-tension compound pressing. You’re biasing
scapular control and posterior shoulder activation first, which enhances joint
centration and improves force transfer during heavier anterior-chain work.
SESSION :
1. STANDING CABLE CROSSOVER REAR DELT
SHOULDER EXTENSION
Contextual Cues: Dual cable stacks set to just above head height in standing
position. Cables crossed with no attachments. Cable path is downward trajectory
of 15-20 degrees into shoulder extension.
Sets / Reps: 3 sets : 15-12-10 + single dropset to task failure
Tempo: 2-1-2 (long stretch emphasis)
Progressive Overload Directive: Increase load each set only if stretch position and scapular control remain uncompromised.
2. STANDING ONE ARM DB UPRIGHT ROW RAISE
Contextual Cues: Done from standing position. Raise dumbbell in slight scapular plane until
upper arm reaches parallel. This is more of upward lift than lateral push.
For dropset, use heavier load and bias bottom
half of a lateral raise movement to overload early shoulder abduction range.
Sets / Reps: 3 sets : 20-12-10 + single dropset to task failure
Tempo: 2-1-2
Progressive Overload Directive: Ascend load through rep pyramid while maintaining strict shoulder abduction without momentum.
Contextual Cues: Seated fully upright with back support. Grip is
pronated outside shoulder width. Bar presses from behind the head.
Sets / Reps: 3 sets : 10-8-6 + rest pause failure last set
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. PLATE LOADED INCLINE BENCH PRESS
Contextual Cues: Use outside shoulder width grip position, with
stretch bias negatives.
Sets / Reps: 3 sets : 15-10-6 + single dropset to task failure
Tempo: 3-1-1 (controlled stretch emphasis)
Progressive Overload Directive: Increase load each set if scapular stability remains consistent
POST EXHAUSTION :
HIGH TO LOW CABLE DIP
Contextual Cues: D-handles attached high. Step forward into split stance.
Do this more like a steep decline press or dip, as opposed to wide sweeping fly
motion.
Sets / Reps: 2 sets : 20-10 + 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. OVERHEAD CABLE TRI EXTENSION
Contextual Cues: Seated upright. Ladder strap in longer grip
position. do seated or standing with stretch mediated negatives
and full extensions.
Sets / Reps: 3 sets : 15-10-6 + 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 INCLIINE CABLE NECK RAISE
Contextual Cues: Upper back supported on 30 degree incline bench. Head hanging off edge.
Chin tucked slightly before initiating flexion. Raise head by pulling chin toward chest.
Use harness or band to low cable pulley.
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.
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
