SHOULDERS | TRICEPS | LIGHT CHEST | POSTERIOR CALVES

1. SEATED CABLE CROSSOVER PULLBACK
TO Y POSITION
i use wrist cuffs or you can hook into d grip strap handles
across your wrists
3 SETS : 12 to 15 + rest pause 6 on last set

2. HIGH INCLINE CHEST SUPPORTED DB
LATERAL RAISE
use a 60 degree bench incline to lay against
3 SETS : 12 drop 12 on all 3 sets

3. SEATED MACHINE SHOULDER PRESS
just outside shoulder width grip
4 SETS : 12-10-8-6

superset with

STANDING EZ BAR/BB PRESS BEHIND THE HEAD
use a wide/snatch grip
4 SETS : 8-8-8-8

4. INCLINE MACHINE CHEST PRESS
just outside shoulder width grip
4 SETS : 10-10-10-10

superset with

SEATED DB SVEND SQUEEZE PRESS
palms together on db’s squeezed together and press
4 sets : failure
*gonna have to use some light weight

5. SEATED TRICEP ROPE EXTENSIONS
FROM BEHIND THE HEAD
3 SETS : 10-10-10 + rest pause 5

6. SINGLE ARM CABLE TRI PRESSDOWN
no attachments on cable
3 SETS : 15-15-15 + rest pause 8

***SHOULDER PRESSBACK – NEW EXERCISE

2. STANDING UNILATERAL DONKEY RAISE
toes elevated
3 SETS : 10-10-10