SHOULDERS
SHOULDERS/TRICEPS
LIGHT CHEST /POSTERIOR CALVES
MEDIAL DELT EMPHASIS
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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. HIGH INCLINE CHEST SUPPORTED DB
LATERAL RAISE
bench set at approx. 60 degrees
3 SETS : 12 to 15 + rest pause 8
superset with
LOW INCLINE LYING DB PULLOVER
WITH STRAIGHT ARMS
use the same bench as lateral raise to make
a quick exchange
3 SETS : 8 to 12
3. SEATED DB SHOULDER PRESS
keep elbows slightly forward
4 SETS : 10-8-6-6 + drop 6 + drop 3
4. SEATED CHEST SUPPORTED CABLE
CROSSOVER PULLBACK
pullback to y position with external shoulder rotation
3 SETS : 12 to 15
superset with
SEATED EZ BAR BRADFORD PRESS
over and back press alternating from behind the head
to in front of the head
3 SETS : 10-10-10
*one rep/revolution is over and back
5. DB CALFORNIA PRESS
skull crusher negatives with close grip press
positives
3 SETS : 8-8-8 + drop to skull crusher failure
6. WIDE GRIP CABLE TRI PRESSDOWN
shoulder width pronated grip
3 SETS : 15 to 20
POSTERIOR CALVES
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toes elevated with stiff legs
and ass back
4 SETS : 10-10-10-10
2. SQUATTED CALF RAISE
bottom of squat calf raise
3 SETS : failure on bodyweight