08
06
2021
UPPER CHEST | SHOULDERS | CALVES
UPPER CHEST | SHOULDERS | CALVES
———————————–
PRE-HAB/ACTIVATION/MOBILITY
SHOULDER OPENERS
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
—————————–
POSTERIOR CALVES
—————————–
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
—————————–
POSTERIOR CALVES
—————————–
1. SEATED CALF RAISE
4 SETS : 15-15-15-15
*2 sets rolled to big toe side
*2 sets rolled to outer foot/pinky toe side
4 SETS : 15-15-15-15
*2 sets rolled to big toe side
*2 sets rolled to outer foot/pinky toe side
2. STANDING SMITH MACHINE
CALF RAISE
hip width stance
3 SETS : 10-10-10 + rest pause 5
___________________________________________________________
1. INCLINE LYING CABLE CROSSOVER FLY
neutral grip on cables with no attachments on them.
keep this steep and over the upper chest line.
use a 15-45 degree incline position (go
by what feels best to you)
3 SETS : 10 to 15
neutral grip on cables with no attachments on them.
keep this steep and over the upper chest line.
use a 15-45 degree incline position (go
by what feels best to you)
3 SETS : 10 to 15
superset with
INCLINE CHEST SUPPORTED EZ
BAR REAR DELT RAISE
supinated grip just outside shoulder width
and lays behind you. raise bar straight back
behind you and squeeze the shit out of your
rear delts. short ROM but great contraction.
3 SETS : 10 to 12
BAR REAR DELT RAISE
supinated grip just outside shoulder width
and lays behind you. raise bar straight back
behind you and squeeze the shit out of your
rear delts. short ROM but great contraction.
3 SETS : 10 to 12
2. SEATED BENT OVER DB REAR DELT
RAISE
neutral position leading with pinky side
and pull right in line with rear delts
3 SETS : 12 to 15
RAISE
neutral position leading with pinky side
and pull right in line with rear delts
3 SETS : 12 to 15
superset with
STANDING DB LATERAL RAISE
(TOP RANGE)
keep the movement in the top half of the
lift and keep nasty tension on the whole time.
gonna have to go light to do this.
4 SETS : 12 to 15
(TOP RANGE)
keep the movement in the top half of the
lift and keep nasty tension on the whole time.
gonna have to go light to do this.
4 SETS : 12 to 15
3. GUILLOTINE CHEST PRESS
use press machine or smith machine set
at flat position. elbows are out and the
hands are in line with upper chest.
make sure you use a wider grip on this one.
1-2 warm up sets before these working sets
4 SETS : 10 to 15
use press machine or smith machine set
at flat position. elbows are out and the
hands are in line with upper chest.
make sure you use a wider grip on this one.
1-2 warm up sets before these working sets
4 SETS : 10 to 15
superset with
DB FLOOR PRESS
after guillotine press, go to floor position
and press this top range movement squeezing into
the upper chest. arms will touch the floor in the bottom
of the rep.
4 SETS : 8-8-8-8
after guillotine press, go to floor position
and press this top range movement squeezing into
the upper chest. arms will touch the floor in the bottom
of the rep.
4 SETS : 8-8-8-8
4. HIGH INCLINE CABLE PRESS
set bench in the middle of cable crossover at 60 degrees and
set pulleys lower on column. use d grip handles and keep arm angle
about 45 degrees as you press out and in together.
4 SETS : 10 to 15 + drop 8
set bench in the middle of cable crossover at 60 degrees and
set pulleys lower on column. use d grip handles and keep arm angle
about 45 degrees as you press out and in together.
4 SETS : 10 to 15 + drop 8
5. SEATED BB SHRUG
just outside shoulder width grip
3 SETS : 12 to 15superset withSEATED DB SHOULDER EXTERNAL ROTATION
this is done with arms in overhead press position and just
hinging back into the posterior side squeezing the shoulders.
3 SETS : 10 to 12
just outside shoulder width grip
3 SETS : 12 to 15superset withSEATED DB SHOULDER EXTERNAL ROTATION
this is done with arms in overhead press position and just
hinging back into the posterior side squeezing the shoulders.
3 SETS : 10 to 12