07
02
2021

SHOULDERS | TRICEPS | LIGHT CHEST | POSTERIOR CALVES

By Adam 0

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
______________________________________

1. LYING SLIGHT DECLINE BB PULLOVER
outside shoulder width grip
3 SETS : 12-12-12

2. CABLE LATERAL RAISE MEDLEY
use d grip handle or wrist cuff and low pulley
a. behind the back unilateral cable lateral raise
b. cable lateral raise off the hip
c. cross body upright row/pullback
d. use db for leaning partial swing raise
3 SETS : 12 to 15+
* on everything beyond the first exercise, just train it to failure after
the inital rep range is hit on the first movement

3. VERY HIGH INCLINE SEATED
DB SHOULDER PRESS
set bench at 60-75 degrees
4 SETS : 8-8-8-8 + drop 8 on arnold press

4. STANDING SNATCH GRIP BB SHOULDER 
PRESS BEHIND THE HEAD
outside shoulder width grip
3 SETS : 15-12-10

superset with

SEATED CABLE LOW TO HIGH FLY
pulley set low pulling up across upper chest
3 sets : 12 to 15

5. DB PJR PULLOVER/EXTENSION
palms up to single db
3 SETS : 12-12-12

superset with

DB KICKBACKS
use a light weight and squeeze the shit
out of the contraction
3 SETS : 10-10-10

***SHOULDER PRESSBACK – NEW EXERCISE COMING SOON

—————————–
POSTERIOR CALVES
—————————–
1. STANDING DONKEY RAISE
use dip belt and really focus on the stretch
position. it should burn like hell. toes elevated
4 SETS : 12-12-12-12

2. UNILATERAL SEATED CALF RAISE
toes elevated
3 SETS : 20-20-20

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven