02
26
2021

CHEST/SHOULDERS TRAPS/CALVES

By Adam 0

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CHEST/SHOULDERS
TRAPS/CALVES

REAR DELT THICKNESS EMPHASIS

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PRE-HAB/ACTIVATION/MOBILITY

SHOULDER OPENERS
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS

SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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 CALVES
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*IF YOU’RE HAVING CALF DEVELOPMENT ISSUES TRY
TO HOLD A SUPER LONG ECCENTRIC NEGATIVE STRETCH TO
BYPASS THE ACHILLES AND TAP INTO THE MUSCLES SO THEY
ACTIVATE AND YOU CAN CONNECT WITH THEM.
1. LEG PRESS CALF RAISE
INSIDE HIP WIDTH STANCE
3 SETS : 20-20-20
TEMPO CUE : 2:1:1

2. SEATED CALF RAISE
ELEVATED TOES
HIP WIDTH STANCE
3 SETS : 20-20-20
TEMPO CUE : 1:1:1

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1.  STANDING CABLE CROSSOVER
REAR DELTPULLBACK
PULL BACK TO Y POSITION
SET CABLES TO JUST BELOW SHOULDER HEIGHT
3 SETS : 12 TO 15
TEMPO CUE : 1:0:1

2. INCLINE CHEST SUPPORTED DB
REAR DELT SWING RAISE
PUSH STRAIGHT OUT USING
PENDULUM MOTION
3 SETS : 25-25-25

3. CHEST FOCUSED DIPS
4 SETS : FAILURE
TEMPO CUE : 3:1:1

4.  LOW INCLINE SMITH MACHINE GUILLOTINE PRESS
WIDE BB GRIP AND ELBOWS OUT
4 SETS : 15-12-10-8 + DROP 8
TEMPO CUE : 2:0:1

5. SEATED PEC DECK FLY
FOAM ROLLER BETWEEN SCAPS
4 SETS : 20-15-12-10 + REST PAUSE 5
TEMPO CUE : 2:0:1

SUPERSET WITH

STANDING HUNCHED THORACIC
SPINE DB SHRUG

4 SETS : 12-12-12-12

6. INCLINE BANDED PUSH UPS
BAND AROUND BACK TO CREATE
TENSION.
HANDS UP ON BENCH OR PLYO BOX TO
CREATE THE ANGLE
3 SETS : FAILURE + DROP TO BODYWEIGHT EVERY SET
AFTER BANDED FAILURE

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ACCESSORY WORK

A. ALPHA GLUTES (GO GET THE MEMBERSHIP
FOR THESE WORKOUTS – 5$/MONTH)

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