04
30
2021

CHEST

By Adam 0

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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*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. SINGLE LEG DONKEY CALF RAISE
 TOES ELEVATED
3 SETS : 10-10-10

2. SQUATTED CALF RAISE
DONE FROM BOTTOM OF SQUAT POSITION
3 SETS : FAILURE

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1.  SEATED CABLE HIGH TO LOW REAR DELT FLY
SET CABLE ABOVE SHOULDER HEIGHT
3 SETS : 15-15-15
SUPERSET WITH
SIDE LYING HIGH INCLINE
OVER AND BACK LATERAL RAISE
DB ALTERNATES FROM FRONT TO BACK
ON SIDE LYING LATERAL RAISE. OVER AND
BACK IS ONE REP.
3 SETS : 6-6-6
2. SEATED WIDE GRIP CABLE ROW
OVERHAND GRIP OUTSIDE SHOULDER WIDTH.
PULL IN HIGH TO MID CHEST AREA.
3 SETS : 15 TO 20
3. SMITH MACHINE BENCH PRESS
2-3 WARM UP SETS
4 SETS : 12-10-8-15
4.  CHEST FOCUSED DIPS
LAY OVER THE MOVEMENT SO ITS LIKE
A DECLINE PRESS
4 SETS : FAILURE
5. HIGH TO LOW SEATED CABLE FLY
ANOTHER GREAT WRIST CUFF ONE.
4 SETS : 12-12-12-12 + DROP 12
6. SEATED DB SVEND PRESS
SITTING UPRIGHT PUT PALMS UP TO DB AND PRESS
LIKE A SHOULDER PRESS CONCENTRATING ON
SQUEEZING THE CHEST.
3 SETS : 15-15-15
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