08
20
2021

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

By Adam 0

MEDIAL DELTS | 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
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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  Рi say this almost
every week so here’s a link below.
3 SETS : 12 to 15 + rest pause 6 on last set

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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

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POSTERIOR CALVES
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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

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