09
17
2021

UPPER CHEST | LONG HEAD BICEPS | REAR&MEDIAL DELTS | POSTERIOR CALVES

By Adam 0

UPPER CHEST | LONG HEAD BICEPS
REAR/MEDIAL DELTS | POSTERIOR CALVES

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PREHAB/ACTIVATION/MOBILITY
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
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1. DB PREACHER WAITER CURL
palms up into a single db head, and elbows
are just outside shoulder width on preacher bench.
3 SETS : 15 to 20

2. ROPE HAMMER CURL TO ZOTTMAN
CURL NEGATIVE
hammer position on the positive, then roll
wrists over to palms down on the
negatives.
3 SETS : 8 to 12 + last set use long negative to finish set

3. REVERSE PEC DECK FLY
neutral grip position ( palms down)
3 SETS : 15 to 20

superset with

STANDING DB UPRIGHT ROW
pull up and out into a lateral raise
finishing position.
3 SETS : 12 to 15

4. STANDING EZ BAR REAR DELT
SHRUG ROW
reverse grip on bar with just outside
shoulder width grip. pull up and drive
elbows back for shoulder extension.
*bar is held behind the back!!!
3 SETS : 10 to 15

superset with

 UNILATERAL PEC DECK FLY
seated so movement comes high across the
chest and keep elbow up above armpit height.
turn your body sideways to create a
better stretch and longer ROM.
4 sets : 8 to 12 + drop 8

5. STANDING CABLE COFFIN PRESS
low pulley cable with close d grip handle
and make sure to face away from the cable. elbows in tight as
you drive into the chest. lean forward a little bit also in body
position. ( think of this as a squeeze press like with db’s, but better.)
3 SETS : 15 to 20

6. NEUTRAL POSITION DB
INCLINE PRESS INTO PRONATED
POSITION

30 degree bench angle. press in neutral
position and rotate into pronated finish.
4 SETS : 6-6-6-6 + last rep of every set is a very
long negative rep

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POSTERIOR CALVES
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1. SINGLE LEG DONKEY RAISE
toes elevated and keep a stiff leg with
hips dropped back hard. this won’t allow you
very much ROM and that’s what you want.
use bodyweight or a db for loading
4 SETS : 10 to 12

2.SEATED MACHINE CALF RAISE
just outside hip width stance
3 SETS : 15-15-15 + rest pause 8

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