08
20
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. SPLIT STANCE LEG PRESS CALF RAISE
use the bottom foot to create the calf drive and
the top one to stabilize the movement.
4 SETS : 12-12-12-12
use the bottom foot to create the calf drive and
the top one to stabilize the movement.
4 SETS : 12-12-12-12
2. SINGLE LEG STANDING DB CALF RAISE
db loaded in opposite hand as working foot
3 SETS : 10-10-10
___________________________________________________________
1. 45 DEGREE INCLINE CABLE CROSSOVER FLY
cable path across clavicular part of chest and don’t use any
attachments for a neutral grip position
3 SETS : 10 to 15
cable path across clavicular part of chest and don’t use any
attachments for a neutral grip position
3 SETS : 10 to 15
superset with
CHEST SUPPORTED DB REAR DELT FLY
flip over on bench to chest support and train this
3 SETS : 10 to 15
flip over on bench to chest support and train this
3 SETS : 10 to 15
2. WIDE RELEASE DB UPRIGHT ROW
pull db’s up into a finishing position of a lateral raise
3 SETS : 15 to 20
pull db’s up into a finishing position of a lateral raise
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. INCLINE DB BENCH PRESS
bench set at 45-60 degrees. set this up front of a cable crossover machine
so you can transition to next exercise.
1-2 warm up sets before these working sets
4 SETS : 6-6-6-6 + drop 6
bench set at 45-60 degrees. set this up front of a cable crossover machine
so you can transition to next exercise.
1-2 warm up sets before these working sets
4 SETS : 6-6-6-6 + drop 6
superset with
LOW TO HIGH SEATED CABLE FLY
set pulley to track low to high for your fly across the
upper chest
4 SETS : 8 to 10
set pulley to track low to high for your fly across the
upper chest
4 SETS : 8 to 10
4. GUILLOTINE CHEST PRESS
use a chest press machine and flare elbows out with
press coming in across the upper chest. set the seat height to
accommodate this.
4 SETS : 12 to 15
use a chest press machine and flare elbows out with
press coming in across the upper chest. set the seat height to
accommodate this.
4 SETS : 12 to 15
5. SEATED SNATCH GRIP BB SHRUG
bb is suspended under your legs/body. if your anatomy
doesn’t create enough space for this, do standing
version behind the back.
bb is suspended under your legs/body. if your anatomy
doesn’t create enough space for this, do standing
version behind the back.
3 SETS : 10 to 15
superset with
INCLINE CHEST SUPPORTED DB
REAR DELT SWING RAISE
keep arms locked straight and use a swing
motion repeatedly.
3 SETS : 30-25-20