06
04
2021
SHOULDERS | MEDIAL DELT EMPHASIS
SHOULDERS/TRICEPS
LIGHT CHEST /POSTERIOR CALVES
MEDIAL DELT EMPHASIS
————————————–
PREHAB/ACTIVATION/MOBILITY
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
______________________________________
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
______________________________________
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
—————————–
POSTERIOR CALVES
—————————–
POSTERIOR CALVES
—————————–
1. SINGLE LEG STANDING CALF RAISE
toes elevated
4 SETS : 10-10-10-10
toes elevated
4 SETS : 10-10-10-10
2. SINGLE LEG DONKEY RAISE
toes elevated
3 SETS : 10-10-10