09
24
2021
MEDIAL+FRONT DELTS | LOWER CHEST | MEDIAL TRICEPS | CALVES
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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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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CALVES
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1. STANDING SINGLE LEG DB
CALF RAISE
db loaded in opposite hand as
working leg. toes elevated.
4 SETS : 10 to 12
CALF RAISE
db loaded in opposite hand as
working leg. toes elevated.
4 SETS : 10 to 12
2. STANDING V STANCE TIB RAISE
bodyweight only is just fine and effective. elevated
heels is ideal.
3 SETS : 15 to 20
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1. LATERAL RAISE MACHINE
(sub bent arm db lateral raise)
3 SETS : 15 to 20
(sub bent arm db lateral raise)
3 SETS : 15 to 20
superset with
REVERSE GRIP TRI PRESSDOWN
shoulder width supinated grip.
shoulder width supinated grip.
3 sets : 10 to 15
2. SEATED BEHIND THE HEAD BB
SHOULDER PRESS
outside shoulder width pronated grip
3 SETS : 10 to 15
SHOULDER PRESS
outside shoulder width pronated grip
3 SETS : 10 to 15
superset with
TRIANGLE POSITION BENCH PUSH UPS
use edge of flat bench for hand placement
and feet on the floor creating
an incline position.
4 SETS : failure
use edge of flat bench for hand placement
and feet on the floor creating
an incline position.
4 SETS : failure
3. HIGH TO LOW CABLE DIP/FLY
d grip handles or wrist cuffs
4 SETS : 8 to 12
d grip handles or wrist cuffs
4 SETS : 8 to 12
4. DECLINE SMITH MACHINE
BENCH PRESS
outside shoulder width pronated grip.
4 SETS : 10 to 15
BENCH PRESS
outside shoulder width pronated grip.
4 SETS : 10 to 15
5. DB NEUTRAL GRIP BENCH PRESS
done from flat bench
3 sets : 8 to 12
done from flat bench
3 sets : 8 to 12
superset with
SEATED DB LATERAL SWING RAISE
db’s are swung out on shoulder as the pendulum.
push out instead of lifting up cue.
3 sets : 20 to 25
db’s are swung out on shoulder as the pendulum.
push out instead of lifting up cue.
3 sets : 20 to 25