10
22
2021

MEDIAL+FRONT DELTS | LOWER CHEST | MEDIAL TRICEPS |CALVES

By Adam 0

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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1. SEATED UNILATERAL CALF RAISE
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

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

2. SEATED CABLE CROSSOVER LATERAL RAISE
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

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

4. SEATED SUPINATED CABLE FLY

use and underhand grip on the cables with no
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

superset with

REVERSE GRIP CABLE TRI PRESSDOWNS
supinated shoulder width grip
3 sets : 15 to 20
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