05
21
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 CALF PRESS
USE LEG PRESS AND KEEP SLIGHT BEND
IN YOUR KNEE
3 SETS : 15-15-15

2. DONKEY CALF RAISE
KEEP LEGS STIFF FOR PROPER RANGE AND
CONTRACTION
3 SETS : 12-12-12

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1.  SLIGHTLY BENT OVER
DB EXTERNAL ROTATION
SUPINATED GRIP AND IMAGINE A BENT ARM
REVERSE PEC DECK FLY.
3 SETS : 12 to 15 + dropset to db rear delt
swing raise for 15+ reps
SUPERSET WITH
STANDING EZ BAR OVERHEAD
EXTERNAL ROTATION
HINGE UP AND BACK FROM THE
90/90 POSITION
BACK IS ONE REP.
3 SETS : 10-10-10
2. SEATED CABLE REAR DELT FLY TO
PULLBACK OVERHEAD POSTIION
BASIC REAR DELT FLY INTO MY CLASSIC CABLE PULLBACK
POSITION WE USE SO MUCH ON THIS PROGRAM. FANTASTIC
CONNECTION ON THIS VARIATION.
3 SETS : 10-10-10
3. HIGH INCLINE CABLE BENCH PRESS
4 SETS : 12 to 15 + drop 6 on last set

SUPERSET WITH

STANDING DB SHRUG
4 SETS : 12 TO 15

4.  DECLINE SMITH MACHINE BENCH PRESS
2-3 WARM UP SETS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-8-6-4 + drop to 10 rep weight
and go to failure
5. VERY HIGH INLCINE DB GUILLOTINE BENCH PRESS
ELBOWS FLARED OUT AND DON’T GO TOO DEEP ON THE
NEGATIVE. FEEL THE CHEST OUT ON THESE.
4 SETS : 15 to 20
6. SEATED CABLE FLY
WRIST CUFFS. GET SOME. YOU’LL LIKE THEM FOR
STUFF LIKE THIS. THEY ARE CHEAP AND A GOOD TRANING
INVESTMENT.
3 SETS : 15 to 20
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