11
06
2021
MEDIAL+FRONT DELTS | UPPER CHEST | LONG HEAD TRICEPS | CALVES
MEDIAL+FRONT DELTS | UPPER CHEST
LONG HEAD 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 SINGLE LEG DB CALF RAISE
toes elevated and set db on leg for resistance
3 SETS : 15 to 20
toes elevated and set db on leg for resistance
3 SETS : 15 to 20
2. STANDING SINGLE LEG TIB RAISE
heel elevated
3 SETS : 15 to 20
superset with
STIFF LEGGED SINGLE LEG DONKEY RAISE
leg stiff and ass back to keep it on the top end of the rep
only with the gastroc.
3 SETS : failure
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1. STANDING CABLE CROSS
BODY LATERAL RAISE
low pulley and use wrist cuffs or d grip handle
3 SETS : 10 to 15
BODY LATERAL RAISE
low pulley and use wrist cuffs or d grip handle
3 SETS : 10 to 15
superset with
REVERSE GRIP EZ BAR SCOOP
FRONT RAISE
just outside shoulder width supinated grip
with a scooping raise motion into the front delts.
3 sets : 10 to 15
FRONT RAISE
just outside shoulder width supinated grip
with a scooping raise motion into the front delts.
3 sets : 10 to 15
2. WIDE GRIP EZ BAR UPRIGHT ROW TO
DB LATERAL SWING RAISE
outside shoulder width grip on upright row to rx reps,
then drop to a db lateral swing raise with stiff arms until
full fatigue.
3 SETS : 10 to 12 ish on the upright row then
scrape together whatever you can on the swing raise.
DB LATERAL SWING RAISE
outside shoulder width grip on upright row to rx reps,
then drop to a db lateral swing raise with stiff arms until
full fatigue.
3 SETS : 10 to 12 ish on the upright row then
scrape together whatever you can on the swing raise.
superset with
LYING STRAIGHT ARM BB
PULLOVER
use a close grip that’s inside shoulder width
3 SETS : 8 to 12
PULLOVER
use a close grip that’s inside shoulder width
3 SETS : 8 to 12
3. HIGH INCLINE SMITH MACHINE
BENCH PRESS
set bench incline at 60 degrees and use
an outside shoulder width grip.
1-2 warm up sets
4 SETS : 8-7-6-5 + drop 5
BENCH PRESS
set bench incline at 60 degrees and use
an outside shoulder width grip.
1-2 warm up sets
4 SETS : 8-7-6-5 + drop 5
4. UNILATERAL PEC DECK FLY
line up your fly so its high across the upper chest
with your elbow high behind the movement.
with your elbow high behind the movement.
3 SETS : 8 to 12
5. DELINE PUSH UP USING SMITH
MACHINE BAR (add band tension if applicable)
rear elevate feet so they are higher than the push up
side to create an angle for hitting your upper chest.
an extended range. use d grip handle
3 sets : failure
MACHINE BAR (add band tension if applicable)
rear elevate feet so they are higher than the push up
side to create an angle for hitting your upper chest.
an extended range. use d grip handle
3 sets : failure
superset with
SEATED DB OVERHEAD TRI EXTENSION
palms up into db extension behind the head.
3 sets : 8 to 126. DB SKULL CRUSHER
db’s stay in neutral position
3 sets : 8 to 12
palms up into db extension behind the head.
3 sets : 8 to 126. DB SKULL CRUSHER
db’s stay in neutral position
3 sets : 8 to 12