CHEST | SHOULDERS | TRAPS | CALVES
CHEST/SHOULDERS
TRAPS/CALVES
MEDIAL DELT EMPHASIS
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PRE-HAB/ACTIVATION/MOBILITY
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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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.
SMITH MACHINE CALF RAISE
TOES ELEVATED
3 SETS : 10-10-10
TEMPO CUE : 2:1:1
2. SEATED DB UNILATERAL CALF RAISE
SET DB ON LEG WITH TOES ELEVATED.
3 SETS : 15 TO 20
TEMPO CUE : 2:1:1
1. SIDE LYING OVER AND BACK
DB LATERAL RAISE
USE INCLINE BENCH AT 30 DEGREES.
DB COMES OVER AND BACK ON BOTH SIDES OF
YOUR BODY.
3 SETS : 8 ( KINDA LIKE 16 TOTAL WITH BOTH ENDS OF
THE MOVEMENT)
TEMPO CUE : 1:0:1
2. SEATED DB LATERAL RAISE
3 SETS : 15 TO 20 + DROP 15 ON LAST SET
3. LOW INCLINE BB BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
BENCH AT 15-30 DEGREE INCLINE
2 WARM UP SETS
4 SETS : 12-10-8-6 + DROP 6
TEMPO CUE : 2:1:1
4. CHEST FOCUSED DIPS
4 SETS : FAILURE
TEMPO CUE : 2:0:1
5. LYING DB PULLOVER
PALMS UP GRIP ON DB’S.
STRAIGHT ARM POSITION FOR CHEST
EMPHASIS.
4 SETS : 10-10-10-10
TEMPO CUE : 2:0:1
SUPERSET WITH
STANDING BB UPRIGHT ROW/SHRUG
COMBINE AN UPRIGHT ROW AND SHRUG
TO MAXIMALLY TRAIN THE TRAPS. GO LIGHTER
AND FEEL IT OUT.
4 SETS : 12 TO 15
6. SEATED CABLE CUFF FLY
I USE WRIST CUFFS, BUT D GRIP HANDLES WORK.
3 SETS : 12 TO 15 + REST PAUSE 6
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ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP
FOR THESE WORKOUTS – 5$/MONTH)