SHOULDERS | TRICEPS | LIGHT CHEST | POSTERIOR CALVES
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. 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 SHOULDERÂ
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
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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