08
13
2021

SHOULDERS | SHORT HEAD TRICEPS | LOWER CHEST | POSTERIOR CALVES

By Adam 0

SHOULDERS | SHORT HEAD TRICEPS
LOWER CHEST | POSTERIOR CALVES

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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. STANDING SINGLE ARM CABLE
HIGH TO LOW REAR
 DELT FLY
standing with pulley at about shoulder height with
your movement travelling slightly downwards and out across
the shoulder into extension.
3 SETS : 12 to 20

superset with

STANDING ONE ARM DB LATERAL RAISE
3 SETS : 12 to 15

2. SEATED CABLE CROSSOVER PULLBACK
pulley set at about chest height.
pull back into y position with palms facing away from you
3 SETS : 12 to 15

superset with

STANDING CABLE SHOULDER
EXTERNAL ROTATION

supinated grip with elbows tight to your side
and rotating out away from your body. set pulleys just
below your standing elbow height.
3 SETS : 10 to 12

3. HIGH INCLINE SEATED
DB SHOULDER PRESS
set pins to base/mid skull height in seated position. bar
is pressed behind the head and touches the pins
in the bottom every rep.
1-2 warm up sets before listed working sets
4 SETS : 10-8-6-4

superset with

SEATED DB SHOULDER PARTIAL PRESS
use same bench and move incline up to almost 90 degrees
and press the bottom half of the movement only
4 SETS : 6-8-10-12

4. CHEST FOCUSED DIPS
position your body over the the chest and have an angle
of approach that is like a decline bench press
4 SETS : failure
*if you can do 10+ reps, add loading with dip belt or bands

superset with

REVERSE GRIP BENCH PUSH UPS
WITH TURN INTO TOP END
underhand placement on the edge of bench that’s
just outside shoulder width. as you press each rep,¬† you’ll
turn into each side alternatively.
4 sets : failure
*match sides for reps

5. SEATED EZ BAR OVERHEAD TRI
EXTENSION TO DB OVERHEAD TRI
EXTENSION
take the ez bar for the rx reps then change over to a
lighter db and crank some bonus reps.
3 SETS : 10 to 12
*run the rx reps then drop to a db and cash out some
more pumps in that position

6. LYING DB SKULL CRUSHER
keep db’s in neutral position
3 SETS : 10-10-10

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POSTERIOR CALVES
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1. SPLIT STANCE LEG PRESS CALF RAISE
close split position
4 SETS : 12 to 15
*24 to 30 total in both stances

2. STANDING SMITH MACHINE CALF RAISE
do the rx reps with toes in and toes out.
3 SETS : 12-12-12 + rest pause 6

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