SHOULDERS | TRICEPS | LIGHT CHEST | POSTERIOR CALVES

1. UNILATERAL DB UPRIGHT ROW
this will be very similar to a lateral raise
3 SETS : 15 TO 20 + add set 6 to 8
***add set means go to a heavier weight and perform
like a drop set

2. LYING CABLE LATERAL RAISE
lying on low incline bench back supported
with pulleys set a tad higher than your body height. cross
cables over and perform lateral raise.
3 SETS : 12 to 15 + rest pause 6

3. SEATED SWISS BAR SHOULDER PRESS
just outside shoulder width neutral grip
1-2 warm up sets before listed working sets
4 SETS : 5-5-5-5

superset with

SEATED DB SHOULDER ROTATION
in 90/90 postition hinge db’s from front to back
4 SETS : 6 to 8

4. INCLINE DB FLY FROM HIP THRUST
POSITION
use narrow end of bench for shoulder support and drop
your hips down. this will open up the chest and hit
you hard in the stretch position of the fly.
4 SETS : 8-8-8-8

superset with

CLOSE GRIP PUSH UP
set db’s just outside of shoulder width use them for
push up handles
4 sets : failure

5. LYING TRICEPS EZ BAR
PJR PULLOVER
like a conventional pullover,
but as you come up you extend arms
into the tri extension.
inside shoulder width grip
3 SETS : 10-10-10 + rest pause 5

6. CLOSE D GRIP CABLE TRI PRESSDOWN
3 SETS : 15 to 20

2. SINGLE LEG DONKEY RAISE
stiff legged and bent over with
toes elevated
3 SETS : 12 to 15