06
04
2021

SHOULDERS | MEDIAL DELT EMPHASIS

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. UNILATERAL DB UPRIGHT ROW
finishes like a lateral raise in the top position
3 SETS : 12 to 15

SUPERSET WITH

STANDING LOW TO HIGH CABLE FLY
line of action across upper chest and front delts
3 SETS : 12 to 15

3. SEATED DB ARNOLD PRESS
db’s start palms facing you in the bottom
and opened up to pronation in the top
4 SETS : 8-8-8-8 + drop 4

4. SEATED MACHINE CHEST PRESS
4 SETS : 15 to 20 + myo reps on last set

5. STANDING EZ BAR OVERHEAD TRI EXTENSION
single db held palms up behind the head
don’t use any back support on this one
3 SETS : 12 to 15 + myo reps on last set

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. SINGLE LEG STANDING CALF RAISE
toes elevated
4 SETS : 10-10-10-10

2. SINGLE LEG DONKEY RAISE
toes elevated
3 SETS : 10-10-10

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