08
13
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. STANDING BENT KNEE
SINGLE LEG CALF RAISE
toes elevated
4 SETS : 10-10-10-10
*2 sets rolled to big toe side
*2 sets rolled to outer foot/pinky toe side
SINGLE LEG CALF RAISE
toes elevated
4 SETS : 10-10-10-10
*2 sets rolled to big toe side
*2 sets rolled to outer foot/pinky toe side
2. DIP BELT DONKEY CALF RAISE
hip width stance with toes elevated
3 SETS : 10-10-10 + rest pause 5
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1. SINGLE ARM HIGH PEC DECK FLY
set seat so the movement comes across your upper chest.
turn your body slightly away from the movement to create
a better stretch position and you can pull across further
using one side at a time.
3 SETS : 10 to 15
set seat so the movement comes across your upper chest.
turn your body slightly away from the movement to create
a better stretch position and you can pull across further
using one side at a time.
3 SETS : 10 to 15
superset with
REVERSE PEC DECK FLY
position yourself high on this one so line of force is a tad below your
shoulders allowing you to get more shoulder extension
3 SETS : 10 to 15
position yourself high on this one so line of force is a tad below your
shoulders allowing you to get more shoulder extension
3 SETS : 10 to 15
2. EZ BAR UPRIGHT ROW
use wide grip and train this like a lateral raise and
not just an upward pull. train the contraction. set this
up right at the cable machine for next movement.
3 SETS : 15 to 20
use wide grip and train this like a lateral raise and
not just an upward pull. train the contraction. set this
up right at the cable machine for next movement.
3 SETS : 15 to 20
superset with
HIGH INCLINE CHEST SUPPORTED
CABLE CROSSOVER PULLBACK
set bench at like 70 ish degrees and cables set
at lower chest height when in position for movement.
4 SETS : 10 to 12
CABLE CROSSOVER PULLBACK
set bench at like 70 ish degrees and cables set
at lower chest height when in position for movement.
4 SETS : 10 to 12
3. HIGH INCLINE GUILLOTINE SMITH
MACHINE BENCH PRESS
set so the bar comes in steep and you want your
elbows out on this one while controlling the depth of
the press carefully.
1-2 warm up sets before these working sets
4 SETS : 10 to 15
MACHINE BENCH PRESS
set so the bar comes in steep and you want your
elbows out on this one while controlling the depth of
the press carefully.
1-2 warm up sets before these working sets
4 SETS : 10 to 15
superset with
LOW INCLINE SUPINATED GRIP
DB BENCH PRESS
drop the bench down to lowest incline setting
and press from that position.
4 SETS : 7-7-7-7
DB BENCH PRESS
drop the bench down to lowest incline setting
and press from that position.
4 SETS : 7-7-7-7
4. SINGLE ARM LOW TO HIGH CABLE FLY
pulling from low to high into upper chest and slightly
cross body
4 SETS : 12 to 15
pulling from low to high into upper chest and slightly
cross body
4 SETS : 12 to 15
5. HIGH INCLINE CHEST SUPPORTED
DB SHRUG
set bench at 45-60 degrees
3 SETS : 10 to 12 superset withSEATED DB LATERAL RAISE TO PARTIAL RAISE
first portion is with light db’s in the top portion of the raise
only to the rx reps, then snag some heavier db’s and train the bottom
half of the raise only
3 SETS : 12 to 15
*partial raise just get after it and don’t count reps
DB SHRUG
set bench at 45-60 degrees
3 SETS : 10 to 12 superset withSEATED DB LATERAL RAISE TO PARTIAL RAISE
first portion is with light db’s in the top portion of the raise
only to the rx reps, then snag some heavier db’s and train the bottom
half of the raise only
3 SETS : 12 to 15
*partial raise just get after it and don’t count reps