04
02
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 DONKEY CALF RAISE
 TOES ELEVATED
3 SETS : 10 TO 12
TEMPO CUE : 2:1:1

2. UNILATERAL SEATED CALF RAISE
3 SETS : 12 TO 15
TEMPO CUE : 2:1:1

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1.  EZ BAR UPRIGHT ROW TO EXTERNAL ROTATION
WIDE BAR GRIP THAT GOES FROM UPRIGHT ROW POSITION TO AN OVERHEAD EXTERNAL ROTATION.
3 SETS : 8 TO 10
TEMPO CUE : 1:0:1

2. KNEELING DB LATERAL RAISE
3 SETS : 15 TO 20 + DROP 15 ON LAST SET

3. INCLINE SMITH MACHINE GUILLOTINE PRESS
ELBOWS OUT BUT CONTROL DEPTH AND FOCUS ON CHEST CONNECTION
4 SETS : 15 TO 20
TEMPO CUE : 2:1:1

4.  SLIGHT DECLINE DB BENCH PRESS
ADD WEIGHT PLATE UNDER BENCH TO CREATE A SMALL DECLINE POSITION
5 SETS : 3-3-3-3-3
TEMPO CUE : 2:0:1

5. PEC DECK FLY
FOAM ROLLER PLACED BEHIND YOU
4 SETS : 12-12-12-12 + DROP 12
TEMPO CUE : 2:0:1

SUPERSET WITH

STANDING PLATE RAISE TO OVERHEAD POSITION
4 SETS : 20 TO 256. PRONATED DB SQUEEZE PRESS
HOLD DB’S TOGETHER AND PRESS
3 SETS : 12 TO 15 + REST PAUSE 6 ON LAST SET

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ACCESSORY WORK

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

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