08
20
2021

MEDIAL DELTS | SHORT HEAD TRICEPS | LOWER CHEST | POSTERIOR CALVES

By Adam 0

MEDIAL DELTS | SHORT HEAD TRICEPS
LOWER CHEST | POSTERIOR CALVES

————————————–

PREHAB/ACTIVATION/MOBILITY
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
______________________________________

1. LYING CABLE CROSSOVER LATERAL RAISE
back supported lying position with cable set just above shoulder
height in lying position. perform just like a standing lateral,
but from this position. get some wrist cuffs  – i say this almost
every week so here’s a link below.
3 SETS : 12 to 15 + rest pause 6 on last set

* https://www.amazon.com/Harbinger-Neoprene-Padded-2-Inch-Ankle/dp/B000KFTFLU/ref=asc_df_B000KFTFLU/?tag=hyprod-20&linkCode=df0&hvadid=167148646512&hvpos=&hvnetw=g&hvrand=3475731328516753293&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9020642&hvtargid=pla-306866800018&psc=1

superset with

KNEELING PULLBACK DB LATERAL RAISE
raise from hip pulling back slightly behind you
3 SETS : 10 to 12

2. SEATED CABLE REAR DELT FLY
set pulley at seated head height and pull
down and back into shoulder extension.
3 SETS : 12 to 15

superset with

KNEELING CHEST SUPPORTED
DB LATERAL RAISE

set bench at 75-90 degrees and chest support
3 SETS : 12 to 15

3. SEATED SMITH MACHINE SHOULDER PRESS
use a pronated just outside shoulder width grip.
1-2 warm up sets before listed working sets
4 SETS : 8-8-8-8

superset with

BENCH PUSH UPS
WITH TURN INTO TOP END
push up 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

4. DECLINE DB BENCH PRESS
4 SETS : 6-6-6-6

superset with

DECLINE DB FLY
4 sets : 8-8-8-8

5. LYING DB TRI EXTENSION
neutral grip position and let the db’s hang down behind your head
in the bottom then drive them up just like a skull crusher.
3 SETS : 12-12-12

6. TRICEP FOCUSED DIPS
keep more upright torso position
3 SETS : failure

—————————–
POSTERIOR CALVES
—————————–
1. STANDING SINGLE LEG CALF RAISE
use db loading and toes elevated
4 SETS : 10-10-10-10
superset with

2. STANDING SINGLE LEG DONKEY RAISE
focus big time on the stretch position on these.
use single db loading.
3 SETS : 10-10-10-10

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven