09
11
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 DB NEUTRAL POSITION FLY
thumbs up grip position (neutral) and concentrate
only on the upper chest. set incline at 30 to 45 degrees.
3 SETS : 10 to 15
thumbs up grip position (neutral) and concentrate
only on the upper chest. set incline at 30 to 45 degrees.
3 SETS : 10 to 15
superset with
INCLINE CHEST SUPPORTED
DB REAR DELT ROW
lighter row with elbows out wide and pulling into rear delts.
3 SETS : 10 to 15
DB REAR DELT ROW
lighter row with elbows out wide and pulling into rear delts.
3 SETS : 10 to 15
2. SEATED & CHEST SUPPORTED
CABLE HIGH TO LOW REAR DELT FLY
cables set at head height in seated position and cross
cables over. movement tracks downward for more
shoulder extension.
3 SETS : 12 to 15
CABLE HIGH TO LOW REAR DELT FLY
cables set at head height in seated position and cross
cables over. movement tracks downward for more
shoulder extension.
3 SETS : 12 to 15
superset with
STANDING BENT ARM DB LATERAL RAISE
arms bent at 90 degrees and raised laterally
4 SETS : 15 to 20
arms bent at 90 degrees and raised laterally
4 SETS : 15 to 20
3. INCLINE DB BENCH PRESS
set incline at 15 degrees
1-2 warm up sets
4 SETS : 8-8-8-8 + drop 8
set incline at 15 degrees
1-2 warm up sets
4 SETS : 8-8-8-8 + drop 8
4. REVERSE GRIP PUSH UP
OFF DB HANDLES
set db’s on floor for grip thats going to
be angled inward slightly and a supinated grip
position on them. make the movement track low across
chest to increase difficulty. adjust the width to
how you feel it best connect with the chest.
4 SETS : failure
OFF DB HANDLES
set db’s on floor for grip thats going to
be angled inward slightly and a supinated grip
position on them. make the movement track low across
chest to increase difficulty. adjust the width to
how you feel it best connect with the chest.
4 SETS : failure
4. SEATED LOW TO HIGH CABLE FLY
set pulleys low and fly from low to high position
squeezing the upper chest.
3 SETS : 10 to 15 + rest pause 5 to 10
set pulleys low and fly from low to high position
squeezing the upper chest.
3 SETS : 10 to 15 + rest pause 5 to 10
5. STANDING OLYMPIC PLATE SWING TO
PLATE SHRUG
start by swinging plates front to back and emphasizing the
rear end into the traps. once fatigued here, shrug them for the rx
rep range.
4 SETS : 8 to 12
PLATE SHRUG
start by swinging plates front to back and emphasizing the
rear end into the traps. once fatigued here, shrug them for the rx
rep range.
4 SETS : 8 to 12