10
01
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. SPLIT STANCE CALF RAISE
ON LEG PRESS
bottom foot does the work and the
top foot stabilizes.
4 SETS : 10 to 15
ON LEG PRESS
bottom foot does the work and the
top foot stabilizes.
4 SETS : 10 to 15
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. SIDE LYING DB LATERAL RAISE
bench set at 45 degrees, and let the db come in front on your hips
on the negative, and pull to the side and kinda back
on the positives.
3 SETS : 8 to 12
bench set at 45 degrees, and let the db come in front on your hips
on the negative, and pull to the side and kinda back
on the positives.
3 SETS : 8 to 12
superset with
BODYWEIGHT JM PRESS OFF BENCH
shoulder width grip and its like a skull crusher
and bench hybrid.
shoulder width grip and its like a skull crusher
and bench hybrid.
3 sets : failure
2. LOW INCLINE CHEST SUPPORTED
DB ARNOLD PRESS ROTATIONS
set bench at 15 degrees and take the rotational portion from
a seated arnold press and apply it to this position. don’t press as it will
be outward and not up from this position. tip would be very light
weight and this one hits very hard and its very humbling.
3 SETS : 8 to 12
DB ARNOLD PRESS ROTATIONS
set bench at 15 degrees and take the rotational portion from
a seated arnold press and apply it to this position. don’t press as it will
be outward and not up from this position. tip would be very light
weight and this one hits very hard and its very humbling.
3 SETS : 8 to 12
superset with
TRICEPS CABLE PRESSDOWN
use large rope attachment
4 SETS : 15 to 20
use large rope attachment
4 SETS : 15 to 20
3. DB BRIDGE PRESS
bridge your body to create a decline position
4 SETS : 6-6-6-6 + drop 6
bridge your body to create a decline position
4 SETS : 6-6-6-6 + drop 6
4. DECLINE PEC DECK FLY
kick your hips way forward on the seat
and lay back to create a decline position.
4 SETS : 10 to 15
kick your hips way forward on the seat
and lay back to create a decline position.
4 SETS : 10 to 15
5. LOWER CHEST PUSH UP
arms will be in obtuse angle ( great than 90 degrees)
for mechanical disadvantage and forcing the lower chest
to work harder. use a slightly wider than shoulder width
grip.
3 sets : failure
arms will be in obtuse angle ( great than 90 degrees)
for mechanical disadvantage and forcing the lower chest
to work harder. use a slightly wider than shoulder width
grip.
3 sets : failure
superset with
HIGH INCLINE CHEST SUPPORTED
DB LATERAL RAISE
set bench at 70 degrees
3 sets : 10 to 15 + drop 10 + rest pause 5
DB LATERAL RAISE
set bench at 70 degrees
3 sets : 10 to 15 + drop 10 + rest pause 5