03
27
2021

CHEST | SHOULDERS | TRAPS | CALVES

By Adam 0

CHEST/SHOULDERS
TRAPS/CALVES

MEDIAL DELT EMPHASIS

———————————–

PRE-HAB/ACTIVATION/MOBILITY

SHOULDER OPENERS
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS

SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
 ______________________________________
—————————–
 CALVES
—————————–
*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
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

———————————————————————

ACCESSORY WORK

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

Comment
0

Leave a reply

Alpha Elite Physiques implements precision performance based nutrition and a training structure that accommodates any client and their respective goals.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven