SHOULDERS | TRICEPS | LIGHT CHEST | POSTERIOR CALVES

1. SEATED DB LATERAL RAISE
3 SETS : 25-20-15 + drop 15 + rest pause 8

2. SEATED CHEST SUPPORTED CABLE 
REAR DELT PULLBACK TO Y POSITION
nothing beats wrist cuffs on these to hook to
cables that are set at low chest height.
3 SETS : 12 to 15 + rest pause 8

3. SEATED DB SHOULDER PRESS
just outside shoulder width grip
1-2 warm up sets before listed working sets
4 SETS : 6-6-6-6

superset with

STANDING EZ BAR/BB PRESS BEHIND THE HEAD
use a wide/snatch grip
4 SETS : 8 to 10

4. LOW INLCINE BB STRAIGHT ARM PULLOVER 
just outside shoulder width grip
4 SETS : 10 to 12

superset with

SEMI REVERSE GRIP PUSH UP
OFF OF DB HANDLES
set db’s outside of shoulder width and move them in a
little each set
4 sets : failure

5. SEATED DB TRICEP EXTENSION
BEHIND THE HEAD
using 2 db’s and lowering to just inside shoulder
width, then pressing up and out. don’t bring it forward
in front of you.
3 SETS : 10-10-10 + rest pause 5

6. BODYWEIGHT BENCH TRICEP
EXTENSION
hands inside shoulder width and do this one like a tri pressdown
motion (that will be similar to a jm press in feel).
note : this is very hard lol – that’s why it’s on here (stay humble)
3 SETS : failure with 1 rest pause failure each set

2. STIFF LEGGED LEG PRESS CALF RAISE
don’t lock your knees out ( so go easy on the loading and
feel out the nasty stretch position)
3 SETS : 12 to 15