03
19
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. UNILATERAL STANDING CALF RAISE
 TOES ELEVATED & DB LOADING IF NEEDED
3 SETS : 10-10-10
TEMPO CUE : 2:1:1

2. SEATED UNILATERAL CALF RAISE
3 SETS : 15 TO 20
TEMPO CUE : 2:1:1

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1.  UNILATERAL STANDING DB
LATERAL RAISE

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

2. STANDING EZ BAR UPRIGHT ROW
TO EXTERNAL ROTATION
UPRIGHT ROW TO CONTRACTION THEN
ROTATE UP AND BACK INTO SHOULDER ROTATION.
USE A WIDE OVERHAND GRIP POSITION
3 SETS : 10 TO 12

3. SMITH MACHINE DECLINE BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
2 WARM UP SETS
4 SETS : 15-12-10-8 + REST PAUSE 4
TEMPO CUE : 2:1:1

4.  HIGH INLCINE DB BENCH PRESS
45-60 DEGREE INLCINE
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 2:0:1

5. LYING BB PULLOVER
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10 TO 12
TEMPO CUE : 2:0:1

SUPERSET WITH

BB SNATCH GRIP HIGH PULL
EXPLOSIVE UPRIGHT ROW MOTION
4 SETS : 8 TO 10

6. STANDING HIGH TO LOW CABLE FLY
I USE WRIST CUFFS, BUT D GRIP HANDLES WORK
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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