MEDIAL+FRONT DELTS | LOWER CHEST
MEDIAL TRICEPS |CALVES
THORACIC SPINAL MOBILITY
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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
STIFF LEGGED DONKEY RAISE
keep legs stiff to put as much stress on calves as possible.
3 SETS : 10-10-10
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
seated facing away from cables and use no
attachments or wrist cuffs.
3 sets : 10 to 15
RAISE TO SWING RAISE MECHANICAL
set incline to 60-70 degrees and use controlled
reps for the rx, then swing method reps for some additional
3 SETS : 10 to 12 then failure
supinated shoulder width grip
4 SETS : 15 to 20
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
at height you can stay suspended with and
rear elevate feet on a bench if you can’t handle
your bodyweight on these.
3 SETS : failure
4 sets : 8-8-8-8 + drop 8
finishes at the top looking like a lateral raise
3 sets : 15 to 20