10
15
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. SEATED BENT KNEE
MACHINE CALF RAISE
keep bend in knee and focus
on deep stretch and full extension
4 SETS : 10 to 12
MACHINE CALF RAISE
keep bend in knee and focus
on deep stretch and full extension
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
superset with
STIFF LEGGED DONKEY RAISE
keep legs stiff to put as much stress on calves as possible.
3 SETS : 10-10-10
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1. STANDING CABLE CROSSOVER PULLBACK
cables crossed over and set at height
in standing position. seated facing cables and use
wrist cuffs if you have them.
3 SETS : 12 to 15
cables crossed over and set at height
in standing position. seated facing cables and use
wrist cuffs if you have them.
3 SETS : 12 to 15
superset with
SEATED CABLE CROSSOVER TRI EXTENSION
seated facing away from cables and use no
attachments or wrist cuffs.
3 sets : 10 to 15
seated facing away from cables and use no
attachments or wrist cuffs.
3 sets : 10 to 15
2. HIGH INCLINE CHEST SUPPORTED DB LATERAL
RAISE TO SWING RAISE MECHANICAL
DROPSET
set incline to 60-70 degrees and use controlled
reps for the rx, then swing method reps for some additional
hypertrophy.
3 SETS : 10 to 12 then failure
RAISE TO SWING RAISE MECHANICAL
DROPSET
set incline to 60-70 degrees and use controlled
reps for the rx, then swing method reps for some additional
hypertrophy.
3 SETS : 10 to 12 then failure
superset with
REVERSE GRIP TRI PRESSDOWN
supinated shoulder width grip
supinated shoulder width grip
4 SETS : 15 to 20
3. STANDING SINGLE ARM HIGH TO LOW
CABLE FLY
this will allow you to really connect with
the lower chest and also extend the range on
the positive side.
4 SETS : 8 to 12
CABLE FLY
this will allow you to really connect with
the lower chest and also extend the range on
the positive side.
4 SETS : 8 to 12
4. OVERHAND LOWER CHEST DIP
use a smith machine or a racked bb set
at height you can stay suspended with and
at height you can stay suspended with and
grip is pronated outside shoulder width.
rear elevate feet on a bench if you can’t handle
your bodyweight on these.
3 SETS : failure
rear elevate feet on a bench if you can’t handle
your bodyweight on these.
3 SETS : failure
5. DB BENCH PRESS
4 sets : 8-8-8-8 + drop 8
4 sets : 8-8-8-8 + drop 8
superset with
STANDING DB UPRIGHT ROW
finishes at the top looking like a lateral raise
3 sets : 15 to 20
finishes at the top looking like a lateral raise
3 sets : 15 to 20