11
26
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. SPLIT STANCE CALF RAISE
ON LEG PRESS
2 sets : 15 to 20
1 set : 8 to 10 max effort
ON LEG PRESS
2 sets : 15 to 20
1 set : 8 to 10 max effort
2. STANDING UNILATERAL TIB RAISE
heels 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 SINGLE ARM CABLE
LATERAL RAISE
low pulley and use a d grip handle or wrist cuffs hooked
to the cable.
2 sets : 15 to 20
1 set : 10 to 15 max effort
LATERAL RAISE
low pulley and use a d grip handle or wrist cuffs hooked
to the cable.
2 sets : 15 to 20
1 set : 10 to 15 max effort
superset with
SEATED BB BRADFORD PRESS
outside shoulder width grip and you alternate pressing
in front of the head and behind it each rep.
3 sets : 5 to 8
*totals 10 to 16 when you count both sides of rep
outside shoulder width grip and you alternate pressing
in front of the head and behind it each rep.
3 sets : 5 to 8
*totals 10 to 16 when you count both sides of rep
2. STANDING DB GIRONDA
DB LATERAL SWING RAISE
one arm raises cross body as the other performs
a standard lateral raise. alternate swing direction.
2 sets : 15 to 20
1 set : 20 to 30 max effort
DB LATERAL SWING RAISE
one arm raises cross body as the other performs
a standard lateral raise. alternate swing direction.
2 sets : 15 to 20
1 set : 20 to 30 max effort
superset with
LYING 2 DB PULLOVER
db’s will be held together which keeps arms close to head
as you lower with straight arms, trying not to have bend with
the elbows. this will bias the chest and really challenge your overhead mobility.
2 sets : 10 to 12
1 set : 8 to 10 max effort
db’s will be held together which keeps arms close to head
as you lower with straight arms, trying not to have bend with
the elbows. this will bias the chest and really challenge your overhead mobility.
2 sets : 10 to 12
1 set : 8 to 10 max effort
3. SEATED MACHINE SHOULDER PRESS
just outside shoulder width grip
3 sets : 10 to 15
1 set : 6 to 10 max effort
just outside shoulder width grip
3 sets : 10 to 15
1 set : 6 to 10 max effort
4. CABLE LOW TO HIGH FLY
pulling upward into the fly position for upper chest
bias.
2 sets : 15 to 20
1 set : 8 to 12 max effort
bias.
2 sets : 15 to 20
1 set : 8 to 12 max effort
5. LOW INCLINE SMITH MACHINE CHEST PRESS
set bench at 15 to 30 degrees and use a just outside shoulder
width pronated grip.
set bench at 15 to 30 degrees and use a just outside shoulder
width pronated grip.
2 sets : 10 to 15
1 set : 8 to 10 max effort
1 set : 8 to 10 max effort
superset with
STANDING CABLE & ROPE
TRI OVERHEAD EXTENSION
focus on getting deep negative stretch on every rep
2 sets : 10 to 12
1 set : 6 to 8 max effort6. UNILATERAL NEUTRAL GRIP
CABLE PRESSDOWN
no attachments on cable
2 sets : 15 to 20
1 set : 8 to 10 max effort
TRI OVERHEAD EXTENSION
focus on getting deep negative stretch on every rep
2 sets : 10 to 12
1 set : 6 to 8 max effort6. UNILATERAL NEUTRAL GRIP
CABLE PRESSDOWN
no attachments on cable
2 sets : 15 to 20
1 set : 8 to 10 max effort