05
28
2021

SHOULDERS

By Adam 0

SHOULDERS/TRICEPS
LIGHT CHEST /POSTERIOR CALVES

MEDIAL DELT EMPHASIS

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PREHAB/ACTIVATION/MOBILITY
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
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1. SIDE LYING INCLINE DB LATERAL RAISE
mess with incline but I like about 45 degrees or so
3 SETS : 12-12-12

SUPERSET WITH

STANDING DB UPPERCUT FRONT RAISE
supinated grip
3 SETS : 12-12-12

2. STANDING DB UPRIGHT ROW
db’s allow you to make this just like a lateral
raise at the top, with the feel of an upright row
in how you do it
3 SETS : 12 to 15 + myo reps

3. STANDING SLIDE THE RACK BB SHOULDER PRESS
just outside shoulder width grip
bb slides up and down the rack
2 WARM UP SETS
4 SETS : 10-8-6-4 + DROP 4

4. SLIGHT DECLINE DB BENCH PRESS
place a weight plate under the front of the bench to create a slight decline
4 SETS : 10-8-6-12 + myo reps

5. SEATED DB OVERHEAD TRI EXTENSION
single db held palms up behind the head
don’t use any back support on this one
3 SETS : 12-12-12

6. STANDING CABLE CROSSOVER PRESSDOWN
cables crossed over with no attachments
3 SETS : 15 to 20

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POSTERIOR CALVES
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1. SPLIT STANCE CALF RAISE
bottom of split position and calf raise
do both stances
4 SETS : FAILURE

2. LEG PRESS CALF RAISE
3 SETS : 15-15-15

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