07
09
2021

SHOULDERS | TRICEPS | LIGHT CHEST | POSTERIOR CALVES

By Adam 0

SHOULDERS | TRICEPS
LIGHT CHEST | POSTERIOR CALVES

MEDIAL DELT EMPHASIS

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PREHAB/ACTIVATION/MOBILITY
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
______________________________________

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

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POSTERIOR CALVES
—————————–
1. SEATED UNILATERAL CALF RAISE
4 SETS : 12-12-12-12 + rest pause 6

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

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