02
26
2021

LATS/TRAPS TRICEPS POSTERIOR CALVES

By Adam 0

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LATS/TRAPS
TRICEPS
POSTERIOR CALVES

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PREHAB/ACTIVATION/MOBILITY

RHOMBOID RELEASE USING TENNIS BALL
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS

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POSTERIOR CALVES
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1. STANDING UNILATERAL
DB DONKEY CALF RAISE

DB LOADED ON ACTIVE LEG
TOES ELEVATED
4 SETS : 10-10-10-10

2. STANDING BENT KNEE UNILATERAL
CALF RAISE
KNEE IN BENT POSITION
TOES ELEVATED
3 SETS : 10-10-10

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1. CHIN UP
SHOULDER WIDTH GRIP
4 SETS : FAILURE
TEMPO CUE : 2:1:1

SUPERSET WITH

STANDING CABLE LOW TO
HIGH TRAP ROW
USE CLOSE D GRIP HANDLE
CONCENTRATE ON TRAPS
4 SETS : 12-12-12-12

2. STANDING/BENT OVER
ONE ARM DB HIP ROW
ROW TO THE HIP FOR LOWER LATS
4 SETS : 15-12-10-8 + DROP 8
TEMPO CUE : 2:0:1

3. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 20-15-12-10 + REST PAUSE 5
TEMPO CUE : 2:0:1

4. KNEELING STRAIGHT ARM LAT
PULLDOWN
USE ROPE ATTACHMENT AND STAY MORE
UPRIGHT IN BODY POSITION FOR
LOWER LATS
3 SETS : 20-15-12
TEMPO CUE : 2:0:1

5. SEATED DB OVERHEAD TRI EXTENSION
SINGLE DB FROM BEHIND THE HEAD
PALMS UP INTO THE DB
4 SETS : 15-12-10-10 + REST PAUSE 5

6. STRAIGHT BAR CABLE TRI PRESSDOWN
VERY CLOSE GRIP
3 SETS : 15-12-10 + REST PAUSE 5

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ACCESSORY WORK

A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)

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