03
05
2021

CHEST/SHOULDERS TRAPS/CALVES

By Adam 0

CHEST/SHOULDERS
TRAPS/CALVES

MEDIAL DELT 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. SEATED CALF RAISE
 HIP WIDTH STANCE
3 SETS : 12 TO 15
TEMPO CUE : 2:1:1

2. STANDING UNILATERAL
DONKEY CALF RAISE
ELEVATED TOES
3 SETS : 10-10-10
TEMPO CUE : 2:1:1

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1.  KNEELING DB LATERAL RAISE
SLIGHLTY PULLING TO THE BACK
BEHIND YOU
3 SETS : 12 TO 15
TEMPO CUE : 1:0:1

2. STANDING UNILATERAL
CABLE LATERAL RAISE
CABLE COMES FROM BEHIND THE BACK
3 SETS : 12 TO 15

3. BB BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
2 WARM UP SETS
4 SETS : 12-10-8-6 + DROP 4
TEMPO CUE : 2:1:1

4.  INCLINE SEMI NEUTRAL GRIP
DB BENCH PRESS
ANGLE DB’S SLIGHYLY AS YOU PRESS
4 SETS : 12-10-8-6 + DROP 4
TEMPO CUE : 2:0:1

5. STANDING WRIST CUFF CABLE FLY
HIGH TO LOW PULLEY MOTION
IF YOU DON’T HAVE CUFFS, JUST USE HANDLES
4 SETS : 12 TO 15
TEMPO CUE : 2:0:1

SUPERSET WITH

STANDING PLATE RAISE TO OVERHEAD POSITION
DON’T LET PLATE GO BELOW CHEST HEIGHT
SQUEEZE BACK INTO TRAPS IN THE TOP
4 SETS : 10 TO 12

6. SEATED MACHINE SHOULDER PRESS
3 SETS : 12 TO 15

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ACCESSORY WORK

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

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