10
22
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 UNILATERAL CALF RAISE
3 SETS : 15 to 20
3 SETS : 15 to 20
2. STANDING SINGLE LEG TIB RAISE
heel elevated
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. LOW INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISE
perform this like you would a butterfly stroke
in swimming, but add light loading and smooth
control to rotationally train the shoulder for
both hypertrophy and longevity.
3 SETS : 8 revolutions/reps
DB BUTTERFLY RAISE
perform this like you would a butterfly stroke
in swimming, but add light loading and smooth
control to rotationally train the shoulder for
both hypertrophy and longevity.
3 SETS : 8 revolutions/reps
superset with
SEATED DB UPPERCUT FRONT RAISE
supinated grip that goes from shoulder extension to
an uppercut motion on the front delt.
3 sets : 8 to 12
supinated grip that goes from shoulder extension to
an uppercut motion on the front delt.
3 sets : 8 to 12
2. SEATED CABLE CROSSOVER LATERAL RAISE
cables crossed in low position and raising out to the sides
3 SETS : 12 to 15
cables crossed in low position and raising out to the sides
3 SETS : 12 to 15
superset with
REVERSE GRIP PUSH UP
shoulder width supinated grip on either
db’s placed on the floor or from the edge of a
flat bench.
3 SETS : failure
shoulder width supinated grip on either
db’s placed on the floor or from the edge of a
flat bench.
3 SETS : failure
3. DB BRIDGE PRESS
position your body in a hip thrust
top position to create a natural decline position.
1-2 warm up sets
4 SETS : 6-6-6-6 + rest pause 3 + rest pause fail
position your body in a hip thrust
top position to create a natural decline position.
1-2 warm up sets
4 SETS : 6-6-6-6 + rest pause 3 + rest pause fail
4. SEATED SUPINATED CABLE FLY
use and underhand grip on the cables with no
attachments added. set cable height around lower chest height.
attachments added. set cable height around lower chest height.
3 SETS : 10 to 15
5. CHEST FOCUSED DIPS
leaning over movement
3 sets : failure + rest pause failure last set
leaning over movement
3 sets : failure + rest pause failure last set
superset with
REVERSE GRIP CABLE TRI PRESSDOWNS
supinated shoulder width grip
3 sets : 15 to 20
supinated shoulder width grip
3 sets : 15 to 20