05
07
2021

CHEST

By Adam 0

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

—————————–
*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
HIP WIDTH STANCE
3 SETS : 20-20-20

2. SEATED UNILATERAL CALF RAISE
3 SETS : 12-12-12

___________________________________________________________

1.  SEATED CABLE FRONT RAISE TO
OVERHEAD POSITION
SET CABLE ABOVE BELOW SHOULDER HEIGHT.
JUST OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 10-10-10
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 CABLE REAR DELT FLY
SET UP FOR A SLIGHT HIGH TO LOW CABLE
TRACKING POSITION
3 SETS : 12 TO 15
3. SEATED INCLINE CABLE CHEST PRESS
USE D GRIPS AND SET PULLEYS INTO A LOWER POSITION
START WITH VERY  HIGH INCLINE AND LOWER IT 1
ADJUSTMENT EACH SET
4 SETS : 12 TO 15SUPERSET WITHSTANDING HUNCHED T SPINE DB SHRUG
4 SETS : 12-12-12-12

4.  DB BENCH PRESS LAYING ON FOAM ROLLER
LAY THE FOAM ROLLER IN LINE WITH YOUR SPINE,
AND IN YOUR T SPINE REGION TO CREATE A GOOD STRETCH
POSITION
2-3 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
5. PUSH UP OFF OF DB’S ON THE FLOOR
ANGLE DB’S SO IT MAKES A SEMI REVERSE GRIP
POSITION FOR YOUR PUSH UPS. MAKE SURE DB’S ARE JUST OUTSIDE
YOUR SHOULDER WIDTH.
4 SETS : FAILURE
6. LYING BB PULLOVER
KEEP ARMS STRAIGHT TO KEEP THE UPPER CHEST
INVLOVED AND NAIL THE CLAVICULAR REGION.
3 SETS : 8 TO 10 
Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven