10
08
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 : 30-30-30-30
*15 reps in each stance each set
ON LEG PRESS
bottom foot does the work and the
top foot stabilizes.
4 SETS : 30-30-30-30
*15 reps in each stance each set
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. SINGLE ARM DB BENT ARM
LATERAL RAISE
standing and slightly leaning forward with
a bent arm pulling with the side delt.
3 SETS : 15 to 20
LATERAL RAISE
standing and slightly leaning forward with
a bent arm pulling with the side delt.
3 SETS : 15 to 20
superset with
CROSS BODY REVERSE
GRIP TRI PRESSDOWN
supinated D grip
GRIP TRI PRESSDOWN
supinated D grip
3 sets : 15 to 20
2. STANDING DB LATERAL SWING RAISE
TO HEAVY DB PARTIAL RAISE
perform the swing raise to the rx rep range, then grab some relatively
heavy db’s and push out partially into a lateral raise for whatever you
can get.
3 SETS : 15 to 20
*swing raises are like a shoulder pendulum and NOT an upward lift
TO HEAVY DB PARTIAL RAISE
perform the swing raise to the rx rep range, then grab some relatively
heavy db’s and push out partially into a lateral raise for whatever you
can get.
3 SETS : 15 to 20
*swing raises are like a shoulder pendulum and NOT an upward lift
superset with
TRIANGLE PUSH UPS OF V PLACED DB’S
place db’s in v shape and perform push ups focusing
on triceps extension.
4 SETS : failure
place db’s in v shape and perform push ups focusing
on triceps extension.
4 SETS : failure
3. CHEST FOCUSED DIP
bring chest over the movement and try to
stay away from straight upright position.
4 SETS : 12-10-8-6 + rest pause 3
bring chest over the movement and try to
stay away from straight upright position.
4 SETS : 12-10-8-6 + rest pause 3
4. INCLINE CHEST SUPPORTED HIGH TO
LOW CABLE FLY
set bench at 45 degrees and use d grip cables
3 SETS : 15 to 20
LOW CABLE FLY
set bench at 45 degrees and use d grip cables
3 SETS : 15 to 20
5. DB BENCH PRESS
4 sets : 12-10-8-6
4 sets : 12-10-8-6
superset with
WIDE GRIP EZ BAR UPRIGHT ROW
finishes at the top looking like a lateral raise
3 sets : 10 to 15
finishes at the top looking like a lateral raise
3 sets : 10 to 15