03
12
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. LEG PRESS CALF RAISE
 HIP WIDTH STANCE
3 SETS : 15 TO 20
TEMPO CUE : 2:1:1

2. STANDING UNILATERAL
BENT KNEE CALF RAISE
ELEVATED TOES
3 SETS : 10 TO 12
TEMPO CUE : 2:1:1

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1.  BEHIND THE BACK UNILATERAL
CABLE LATERAL RAISE

3 SETS : 12 TO 15
TEMPO CUE : 1:0:1

2. ONE ARM DB UPRIGHT ROW
USE BENCH FOR SUPPORT AND
LEVERAGE
3 SETS : 12 TO 15

3. DB + CABLE LOW INCLIINE
DB BENCH PRESS

ATTACH CABLES TO YOUR WRISTS + THE
DB’S FOR A DUAL LOADING SETUP.
WRIST CUFFS ARE A GREAT TOOL HERE.
2 WARM UP SETS
4 SETS : 12-10-8-5 + DROP 5 ( WITH NO CABLE TENSION)
TEMPO CUE : 2:1:1

4.  CHEST FOCUSED DIPS
4 SETS : FAILURE + REST PAUSE FAIL ON LAST SET
TEMPO CUE : 2:0:1

5. SEATED WRIST CUFF CABLE FLY
PULLEY SET AT MID/UPPER CHEST HEIGHT.
SEAT WITH BACK SUPPORT NEEDED FOR BRACING.
4 SETS : 12 TO 15
TEMPO CUE : 2:0:1

SUPERSET WITH

STANDING HUNCHED DB SHRUG
ROUND YOUR THORACIC SPINE TO STRETCH AND
MAXIMALLY CONTRACT YOUR TRAP ELEVATION
4 SETS : 8 TO 10

6. LYING BB PULLOVER
SUB DB’S IF BB IS TOO HEAVY.
JUST OUTSIDE SHOULDER WIDTH GRIP.
3 SETS : 8 TO 10

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ACCESSORY WORK

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

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