04
23
2021
CHEST
CHEST/SHOULDERS/TRAPS/CALVES
REAR 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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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. 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 : 10 TO 15
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1. SEATED EZ BAR 90/90 SHOULDER
OVERHEAD EXTERNAL ROTATION
3 SETS : 10-10-10
OVERHEAD EXTERNAL ROTATION
3 SETS : 10-10-10
SUPERSET WITH
STANDING CABLE FACE PULL
ROPE ATTACHMENT
3 SETS : 10-10-10
ROPE ATTACHMENT
3 SETS : 10-10-10
2. LYING CABLE CROSSOVER REAR DELT PULLBACK
BACK SUPPORTED ON FLAT BENCH WITH
CABLES CROSSED.
GREAT WITH WRIST CUFFS.
3 SETS : 10 TO 15 + REST PAUSE 5 TO 8 ON LAST SET3. BB COMP. BENCH PRESS
BAND DELOAD
2-3 WARM UP SETS
5 SETS : 5-4-3-4-8
BACK SUPPORTED ON FLAT BENCH WITH
CABLES CROSSED.
GREAT WITH WRIST CUFFS.
3 SETS : 10 TO 15 + REST PAUSE 5 TO 8 ON LAST SET3. BB COMP. BENCH PRESS
BAND DELOAD
2-3 WARM UP SETS
5 SETS : 5-4-3-4-8
4. SLIGHT DECLINE SMITH MACHINE
BENCH PRESS
PUT PLATE UNDER THE FRONT OF BENCH
FOR SLIGHT DECLINE POSITION
4 SETS : 10 TO 15 + DROP 10 ON LAST SET
5. SEATED CABLE FLY
SET PULLEY TO MID CHEST HEIGHT
ANOTHER GREAT WRIST CUFF ONE!
4 SETS : 10 TO 15 + REST PAUSE 5 TO 8 ON LAST SET
SET PULLEY TO MID CHEST HEIGHT
ANOTHER GREAT WRIST CUFF ONE!
4 SETS : 10 TO 15 + REST PAUSE 5 TO 8 ON LAST SET
6. LOW INLCINE DB SQUEEZE PRESS/FLY COMBO
SET BENCH AT 10-30 DEGREES
ALTERNATE REP FOR REP WITH A SQUEEZE PRESS
AND A DB FLY. EACH HALF MAKES ONE REP.
3 SETS : 8-8-8
SET BENCH AT 10-30 DEGREES
ALTERNATE REP FOR REP WITH A SQUEEZE PRESS
AND A DB FLY. EACH HALF MAKES ONE REP.
3 SETS : 8-8-8