08
27
2021
UPPER CHEST | REAR DELTS | CALVES
UPPER CHEST | REAR DELTS | 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 DB CALF RAISE
slight bend in the knee and toes elevated
4 SETS : 12-12-12-12
LEG DB CALF RAISE
slight bend in the knee and toes elevated
4 SETS : 12-12-12-12
2. STANDING SINGLE LEG DONKEY
CALF RAISE
stiff legged position with toes elevated
3 SETS : 10-10-10
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1. INCLINE CABLE CROSSOVER FLY
use 30-45 degree incline and
no attachments. alternate crossing hands
over each rep
3 SETS : 12 to 15
use 30-45 degree incline and
no attachments. alternate crossing hands
over each rep
3 SETS : 12 to 15
superset with
CHEST SUPPORTED CABLE
CROSSOVER REAR DELT FLY
flip over on bench to chest support and train this.
no attachments for a neutral grip.
3 SETS : 12 to 15
CROSSOVER REAR DELT FLY
flip over on bench to chest support and train this.
no attachments for a neutral grip.
3 SETS : 12 to 15
2. BB WIDE GRIP UPRIGHT ROW
overhand grip in almost a snatch width
3 SETS : 12 to 15
overhand grip in almost a snatch width
3 SETS : 12 to 15
superset with
SIDE LYING ONE ARM
DB REVERSE FLY
side lying on flat bench with arm across body and
pinkies up with the db. imagine doing a reverse pec deck fly
with one arm.
4 SETS : 8 to 10
DB REVERSE FLY
side lying on flat bench with arm across body and
pinkies up with the db. imagine doing a reverse pec deck fly
with one arm.
4 SETS : 8 to 10
3. SEATED DB VERICAL
SQUEEZE PRESS
hold 2 db’s together and press vertically
1-2 warm up sets before these working sets
4 SETS : 12-12-12-12
SQUEEZE PRESS
hold 2 db’s together and press vertically
1-2 warm up sets before these working sets
4 SETS : 12-12-12-12
superset with
SMITH MACHINE BENCH PRESS
bench set at 30 degrees. same as last press only with more
loading.
4 SETS : 6-6-6-6 + drop 6
4. LYING BB PULLOVER
just outside shoulder width grip
4 SETS : 8 to 12
just outside shoulder width grip
4 SETS : 8 to 12
4. DECLINE PUSH UP
feet up on bench and hand on db’s placed
on the floor outside shoulder width grip
4 SETS : failure
feet up on bench and hand on db’s placed
on the floor outside shoulder width grip
4 SETS : failure
5. STANDING DB SHRUG
start each set with a long hold in the bottom stretch
position before you begin the reps
4 SETS : 10 to 15
start each set with a long hold in the bottom stretch
position before you begin the reps
4 SETS : 10 to 15