11
22
2021

MEDIAL+FRONT DELTS | UPPER CHEST | LONG HEAD TRICEPS | CALVES

By Adam 0

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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1. SEATED CALF RAISE
hip width stance
2 sets : 15 to 20
1 set : 10 to 12 max effort

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. SEATED DB LATERAL RAISE
low pulley and use wrist cuffs or d grip handle
2 sets : 15 to 20
1 set : 8 to 10 max effort

superset with

SEATED DB SHOULDER PRESS
keep this one light and just warm up the
upper body for pressing.
3 sets : 10 to 15 ( don’t go max effort on these )
2. SEATED CABLE CROSSOVER PULLBACK
cables crossed and pulley set to just below shoulder height.
use a flat bench for the seat so you can go right into the superset after.
3 sets : 10 to 12
superset with
LYING EZ BAR CHEST PULLOVER
use a close grip that’s just inside shoulder width
and arms stay in extension to hit the upper pecs. this
will be a hard stretch into the overhead position also, so
be careful but allow the weight to induce a deeper stretch position.
2 sets : 10 to 12
1 set : 8 to 10 max effort
3. INCLINE SMITH MACHINE
BENCH PRESS
set bench incline at 30 degrees and use
an outside shoulder width grip.
3 sets : 10 to 12
1 set : 8 to 10 max effort

4. INCLINE DB FLY

another 30 degree incline position
2 sets : 10 to 12
1 set : 8 to 10 max effort

5. GUILLOTINE PUSH UP USING SMITH 
MACHINE BAR
elbows are out wide and imagine pressing from the throat.
watch the range of motion so you hit your clavicular head,
but don’t hurt your shoulders.
3 sets : failure

superset with

SEATED EZ BAR OVERHEAD TRI EXTENSION
inside shoulder width pronated grip.
2 sets : 10 to 12
1 set : 8 to 10 max effort

6. WIDE GRIP TRI PRESSDOWN
outside shoulder width grip. slightly bent fwd
body position.
2 sets : 15 to 20
1 set : 8 to 12 max effort

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