03
19
2021

LATS/TRAPS TRICEPS POSTERIOR CALVES

By Adam 0

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 SMITH MACHINE
CALF RAISE
FEET TOGETHER + TOES ELEVATED
4 SETS : 15-12-10-8 + REST PAUSE 4

2. UNILATERAL DONKEY RAISE
TOES ELEVATED
3 SETS : 10 TO 12

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1. UNILATERAL SEATED CABLE ROW
D GRIP HANDLE
4 SETS : 15-12-10-8 + DROP 8
TEMPO CUE : 2:1:1

SUPERSET WITH

SEATED CABLE SHRUG ROW
PULLING UP IN LIKE A FACE PULL INTO THE TRAPS
4 SETS : 8 TO 10

2. WIDE GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12 TO 15 + REST PAUSE 6 ON LAST SET
TEMPO CUE : 2:0:1

3. CHEST SUPPORTED BB SEAL ROW
JUST OUTSIDE SHOULDER WIDTH OVERHAND GRIP
USE HIGH BENCH OR ROW STATION
4 SETS : 15-12-10-8 + REST PAUSE 4
TEMPO CUE : 2:0:1

4. SINGLE ARM DB SWING ROW
PULLING BACK INTO THE HIP SO
IT’S LIKE A STRAIGHT ARM PULLDOWN
FEEL AND CONTRACTION
4 SETS : 12 TO 15
TEMPO CUE : 2:0:1

5. SINGLE DB OVERHEAD TRI EXTENSION
SEATED W/ DB IN PALMS
4 SETS : 15-10-8 + DROP 8

6. STANDING CABLE TRI EXTENSION/PRESSDOWN
PLAY WITH YOUR OVERHAND GRIP WIDTHS
3 SETS : 15 TO 20 + REST PAUSE 8

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ACCESSORY WORK

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

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