04
16
2021
CHEST/SHOULDERS/TRAPS/CALVES
CHEST/SHOULDERS/TRAPS/CALVES
REAR 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
—————————–
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. LEG PRESS CALF RAISE
INSIDE HIP WIDTH STANCE
3 SETS : 20-20-20
INSIDE HIP WIDTH STANCE
3 SETS : 20-20-20
2. SEATED UNILATERAL CALF RAISE
3 SETS : 12 TO 15
___________________________________________________________
1. SEATED CABLE CROSSOVER
REAR DELT PULLBACK
3 SETS : 12 TO 15 + REST PAUSE 6 ON LAST SETSUPERSET WITHSTANDING HUNCHED THORACIC DB SHRUG
3 SETS : 10-10-102. INCLINE CHEST SUPPORTED DB REAR
DELT SWING RAISE
ARMS LOCKED IN EXTENSION AND PUSH
OUT TO THE SIDES
3 SETS : 25-25-253. INCLINE PLATE LOADED MACHINE BENCH PRESS
2-3 WARM UP SETS
ELBOWS KINDA OUT BUT CONTROL DEPTH
AND FOCUS ON CHEST CONNECTION
5 SETS : 7-5-3-5-7
REAR DELT PULLBACK
3 SETS : 12 TO 15 + REST PAUSE 6 ON LAST SETSUPERSET WITHSTANDING HUNCHED THORACIC DB SHRUG
3 SETS : 10-10-102. INCLINE CHEST SUPPORTED DB REAR
DELT SWING RAISE
ARMS LOCKED IN EXTENSION AND PUSH
OUT TO THE SIDES
3 SETS : 25-25-253. INCLINE PLATE LOADED MACHINE BENCH PRESS
2-3 WARM UP SETS
ELBOWS KINDA OUT BUT CONTROL DEPTH
AND FOCUS ON CHEST CONNECTION
5 SETS : 7-5-3-5-7
4. VERY HIGH INCLINE SMITH MACHINE CHEST
PRESS
BENCH AT 60+ DEGREES
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
5. HIGH TO LOW STANDING CABLE FLY
4 SETS : 12 TO 15 + DROP 6 ON LAST SET6. SMITH MACHIINE LADDER PUSH UP
START WITH BAR SET AS LOW AS IT GOES AND PERFORM PUSH UPS
WITH HANDS ON THE BAR IN A BENCH GRIPTO FAILURE. KEEP RISING UP
AND NOTCH AND REPEAT UNITL YOU CAN’T DO ANYMORE REPS.
3 SETS : FAILURE
4 SETS : 12 TO 15 + DROP 6 ON LAST SET6. SMITH MACHIINE LADDER PUSH UP
START WITH BAR SET AS LOW AS IT GOES AND PERFORM PUSH UPS
WITH HANDS ON THE BAR IN A BENCH GRIPTO FAILURE. KEEP RISING UP
AND NOTCH AND REPEAT UNITL YOU CAN’T DO ANYMORE REPS.
3 SETS : FAILURE
Major tech/layout issue in today’s session. We’ve been fighting to figure out the problem as it keeps somehow going from fixed to looking jumbled!
– Adam