09
17
2021

MEDIAL+FRONT DELTS | LOWER CHEST | MEDIAL TRICEPS |CALVES

By Adam 0

MEDIAL+FRONT DELTS | LOWER CHEST
MEDIAL TRICEPS |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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1. LEG PRESS SPLIT STANCE CALF RAISE
close split stance using top leg for
stability and focusing on the bottom foot
driving the resistance.
4 SETS : 12-12-12-12

2. STIFF LEGGED SINGLE
LEG  CALF RAISE ON LEG PRESS
(WTF is with that name lol)
stiff legged position and using
free foot to stabilize.
3 SETS : 10 to 15

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1. WIDE GRIP EZ BAR FRONT RAISE
outside shoulder width overhand grip
3 SETS : 10 to 15

superset with

ROPE TRICEPS PRESSDOWN
grab rope higher for a narrower extension
position.
3 sets : 15 to 20
2. UNILATERAL CABLE CROSS BODY
LATERAL RAISE
cables set low and you pull across your
body out into the lateral raise.
shoulder extension.
3 SETS : 12 to 15

superset with

DB KICKBACK
arms bent at 90 degrees and raised laterally
4 SETS : 8 to 12
3. CHEST FOCUSED DIP WITH ROTATION
TO THE SIDE (ALTERNATING)
check out my tik tok for this one)
4 SETS : failure
4. HIGH INCLINE CABLE CHEST PRESS
seated so the line of force is just below chest
height with cables set low. as you press, bring
the cables towards each other like a fly.
bench incline about 60 degrees.
4 SETS : 8 to 12
5.  CLOSE D GRIP PUSH UP
place db’s next to each other and
elevated your feet so they are a tad
higher than your top end.

3 sets : failure

superset with

DB TOP RANGE LATERAL RAISE
use light db and pulse in the top half of the
3 sets : 15 to 20 + last set drop to heavy partial db
lateral in the bottom range
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