TUESDAY | 6-16-26 | PUSH WORKOUT : DELT BIASED
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. BENT OVER DB REAR DELT FLY EXTENSION
Contextual Cues: Fully bent forward with palms facing each
other grip. Pull db’s apart and back at an angle to reach more
shoulder extension to shorten the rear delt.
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.
MM : side lying db rear delt pull across
2. SEATED ONE ARM CABLE LATERAL RAISE
Contextual Cues: Done from seated position. Raise cuffed wrist 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 from standing position
with db.
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.
MM : angled seated position with exaggerated stretch
Contextual Cues: Seated position with just outside shoulder width
neutral grip position. Emphasis on full range with deep stretch position
in the bottoms of every rep.
Sets / Reps: 3 sets : 10-8-6 + 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 SMITH MACHINE WIDE PRESS
Contextual Cues: Bench set to 30 degree incline position.
Pronated grip position way outside shoulder width.
Use stretch mediated focus for deep range.
Elbows track slightly forward of frontal plane. Lower into controlled stretch without
anterior glide. Press through mid-palm, driving upper arm toward midline. Allow
slight natural protraction at top while maintaining rib control.
Constant tension — no bounce out of the bottom.
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 and bar path remain consistent.
POST EXHAUSTION :
HIGH TO LOW CABLE DIP
Contextual Cues: D-handles attached high. Step forward into split stance.
Pull downward in controlled arcing press into shoulder adduction.
Maintain slight elbow bend and rib control. Emphasize stretch at top.
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 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 :
