10
29
2021

LOWER CHEST | MED+LATERAL TRIS REAR & MEDIAL DELTS | POSTERIOR CALVES

By Adam 0

LOWER CHEST | MED+LATERAL TRIS
REAR & MEDIAL DELTS | POSTERIOR CALVES

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PREHAB/ACTIVATION/MOBILITY
THORACIC SPINE MOBILITY
ROTATOR CUFF RELEASE/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
PRESSING MOBILITY
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1. LYING CABLE CROSSOVER 
REAR DELT FLY
back supported on 30-45 degree incline bench
with pulley set high. cables crossed with no
attachments.
3 SETS : 10 to 15

superset with

INCLINE CHEST SUPPORTED DB SHRUG
3 SETS : 8 to 12

2. SEATED CABLE CROSSOVER PULLBACK
TO Y POSITION ( add lat pulldown at the end
of the movement
set pulleys at just below shoulder height in seated position.
pull back into the y position, then under that tension
mimic a lat pulldown.
3 SETS : 10 to 15

superset with

SEATED HIGH TO LOW CABLE FLY
use the same bench and face away from the cables.
lean forward slightly in your body position.
4 sets : 10 to 15

3. CHEST FOCUSED DIPS
treat this like your 19 year old self did
flat bench. don’t try and shoot for
bodyweight only as a goal. get to where you
can load this. if you can’t – you have a new goal.
1-2 warm up sets
4 SETS : failure + rest pause fail on last set
*if you’re adding loading work in a 6 to 10 rep range

4. INCLINE PUSH UP OFF FLAT BENCH
WITH BAND TENSION
long band goes around you if you need more
tension. bigger the band the harder it gets.
4 SETS : failure
*increase or decrease band tension as needed

5. SINGLE ARM CABLE ROPE PRESSDOWN
really flare out to hit the horse shoe area
3 SETS : 15 to 20

6. LYING DB SKULL CRUSHER BEHIND
THE HEAD WITH TWIST TO PRONATION
db’s are put behind your head and as you roll into the
top of each rep, rotate into pronation.
3 sets : 10 to 15

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POSTERIOR CALVES
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1. SINGLE LEG 
BENT KNEE CALF RAISE
bent leg with toes elevated
3 SETS : 8 to 12 + drop to bodyweight failure on last set

2. SINGLE LEG DONKEY RAISE
stiff leg with toes elevated
3 SETS : 10-10-10

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