07
30
2021
UPPER CHEST | SHOULDERS | CALVES
UPPER CHEST | SHOULDERS | CALVES
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PRE-HAB/ACTIVATION/MOBILITY
SHOULDER OPENERS
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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POSTERIOR CALVES
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THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
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POSTERIOR CALVES
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1. SEATED CALF RAISE
vary stance each set
3 SETS : 12-12-12 + rest pause 6
vary stance each set
3 SETS : 12-12-12 + rest pause 6
2. STANDING CALF RAISE
hip width stance
3 SETS : 12-12-12
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1. UNILATERAL PEC DECK CROSS
BODY FLY
unilaterally training this will allow you
to pull across the chest further with more
space to accommodate that. fantastic contraction
3 SETS : 10 to 12
BODY FLY
unilaterally training this will allow you
to pull across the chest further with more
space to accommodate that. fantastic contraction
3 SETS : 10 to 12
superset with
BENT OVER DB REAR DELT RAISE
put light glute band around elbows or wrists
to add tension. make sure you keep db’s neutral with
pinky leading the raise
3 SETS : 12 to 15
put light glute band around elbows or wrists
to add tension. make sure you keep db’s neutral with
pinky leading the raise
3 SETS : 12 to 15
2. KNEELING CHEST SUPPORTED DB
LATERAL RAISE
high incline chest supported position
3 SETS : 12 to 15
LATERAL RAISE
high incline chest supported position
3 SETS : 12 to 15
superset with
KNEELING DB SUPINATED EXTERNAL
SHOULDER ROTATION
same exact setup and first exercise on this superset
4 SETS : 10 to 12
SHOULDER ROTATION
same exact setup and first exercise on this superset
4 SETS : 10 to 12
3. VERY HIGH INCLINE DB
BENCH PRESS
incline at 60 degrees
1-2 warm up sets before these working sets
4 SETS : 8-6-4-4
BENCH PRESS
incline at 60 degrees
1-2 warm up sets before these working sets
4 SETS : 8-6-4-4
superset with
DECLINE POSITION PUSH UP
(FEET REAR ELEVATED ON BENCH SEAT)
feet rear elevated with outside shoulder width hand
position. emulate the high angle press on this
4 SETS : failure
(FEET REAR ELEVATED ON BENCH SEAT)
feet rear elevated with outside shoulder width hand
position. emulate the high angle press on this
4 SETS : failure
4. LOW TO HIGH STANDING CABLE FLY
use wrist cuffs or d grip handles
4 SETS : 12 to 15 + rest pause 6
use wrist cuffs or d grip handles
4 SETS : 12 to 15 + rest pause 6
5. SMITH MACHINE GUILLOTINE BENCH PRESS
outside shoulder width grip and bar line
at base up neck/upper chest region. elbows out.
3 SETS : 15 to 20
outside shoulder width grip and bar line
at base up neck/upper chest region. elbows out.
3 SETS : 15 to 20