09
03
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. SEATED UNILATERAL CABLE FLY
set pulley at upper chest height in seated position.
turn your body away from the movement to put
additional stretch on the pec.
3 SETS : 10 to 15
set pulley at upper chest height in seated position.
turn your body away from the movement to put
additional stretch on the pec.
3 SETS : 10 to 15
superset with
SEATED UNILATEARAL REAR DELT FLY
basically the antagonist to the first exercise. turn body
away from the movement to put more stretch on the rear delt.
pulley at same height as pec fly, but pull this slightly down.
as you pull.
3 SETS : 10 to 15
basically the antagonist to the first exercise. turn body
away from the movement to put more stretch on the rear delt.
pulley at same height as pec fly, but pull this slightly down.
as you pull.
3 SETS : 10 to 15
2. CHEST SUPPORTED DB REAR DELT
RAISE
set this up at a cable crossover for superset
3 SETS : 12 to 15
RAISE
set this up at a cable crossover for superset
3 SETS : 12 to 15
superset with
SEATED CABLE CROSSOVER
PULLBACK
cables set at just below shoulder height in seated position.
4 SETS : 8 to 12
PULLBACK
cables set at just below shoulder height in seated position.
4 SETS : 8 to 12
3. SEATED BB LANDMINE SQUEEZE PRESS
really focus on pushing elbows together instead of just pressing
this will lock into the inner chest and hit the upper portion as you press.
4 SETS : 10-10-10-10
really focus on pushing elbows together instead of just pressing
this will lock into the inner chest and hit the upper portion as you press.
4 SETS : 10-10-10-10
superset with
INCLINE DB BENCH PRESS
set bench at 15-30 degrees
4 SETS : 4-4-4-4 + drop 4 + drop 4
4. LYING SLIGHT DECLINE DB PULLOVER
pronated grip position on db’s
4 SETS : 8 to 12
pronated grip position on db’s
4 SETS : 8 to 12
5. DECLINE PUSH UP
feet up on bench and hand on db’s placed
on the floor outside shoulder width grip
3 SETS : failure + rest pause fail on last set
feet up on bench and hand on db’s placed
on the floor outside shoulder width grip
3 SETS : failure + rest pause fail on last set
6. SEATED SNATCH GRIP BB SHRUG
bb hangs underneath you and you kind of lean fwd
a bit to keep spine neutral. hold the bb in the stretch
position isometrically before starting reps each set.
4 SETS : 10 to 15
bb hangs underneath you and you kind of lean fwd
a bit to keep spine neutral. hold the bb in the stretch
position isometrically before starting reps each set.
4 SETS : 10 to 15