12
04
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 SMITH MACHINE CALF RAISE
toes elevated and use the smith machine bar to set on your
legs with a hip thrust pad for loading.
3 SETS : 15 to 20
toes elevated and use the smith machine bar to set on your
legs with a hip thrust pad for loading.
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 : 10 to 15
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1. SEATED CHEST SUPPORTED CABLE
CROSSOVER LATERAL PULLBACK
set adjustable bench at full 90 degrees and
cross cables over to wrist cuffs (if you have them)
and pull back to wide y position.
3 SETS : 10 to 15
CROSSOVER LATERAL PULLBACK
set adjustable bench at full 90 degrees and
cross cables over to wrist cuffs (if you have them)
and pull back to wide y position.
3 SETS : 10 to 15
superset with
HIGH INCLINE CHEST SUPPORTED
HAMMER GRIP DB FRONT RAISE
as you raise up to the front pull the db’s together in
the top to converge.
3 sets : 10 to 15
HAMMER GRIP DB FRONT RAISE
as you raise up to the front pull the db’s together in
the top to converge.
3 sets : 10 to 15
2. INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISE
lower incline setting and perform the
butterfly swim stroke under control
with weight.
3 SETS : 8 to 10 revolutions/reps
DB BUTTERFLY RAISE
lower incline setting and perform the
butterfly swim stroke under control
with weight.
3 SETS : 8 to 10 revolutions/reps
superset with
LYING STRAIGHT ARM DB
PULLOVER
db’s held close together so arms
come back close to head as you lower
back behind you. arms stay extended and
think upper chest and pushing overhead
mobility. back supported on flat bench.
3 SETS : 8 to 12
PULLOVER
db’s held close together so arms
come back close to head as you lower
back behind you. arms stay extended and
think upper chest and pushing overhead
mobility. back supported on flat bench.
3 SETS : 8 to 12
3. HIGH INCLINE DB SHOULDER PRESS WITH
SHOULDER ADDUCTION
set bench incline 60 to 70 degrees
1-2 warm up sets
4 SETS : 5 to 8 + last set drop 8
SHOULDER ADDUCTION
set bench incline 60 to 70 degrees
1-2 warm up sets
4 SETS : 5 to 8 + last set drop 8
4. SMITH MACHINE GUILLOTINE
CHEST PRESS
CHEST PRESS
flat bench and the bar will be lined up over your clavicle/throat.
elbow will be flared out but protecting your shoulder
with pressing depth control.
elbow will be flared out but protecting your shoulder
with pressing depth control.
3 SETS : 25-20-15
5. SINGLE ARM STANDING
CABLE FLY
set pulley at upper chest height and pull
across your upper chest and your body in
an extended range. use d grip handle
3 sets : 8 to 12
CABLE FLY
set pulley at upper chest height and pull
across your upper chest and your body in
an extended range. use d grip handle
3 sets : 8 to 12
superset with
SINGLE ARM CABLE PRESSDOWNS
use d grip handle and transition from the fly into this
3 sets : 15 to 20
use d grip handle and transition from the fly into this
3 sets : 15 to 20
6. INCLINE DB OVERHEAD TRI EXTENSION
set bench at 45 degrees and get way up to the top so your arms can extend
behind your head and go deep into the bottom position of the extension.
palms up into head of db.
3 sets : 8 to 10
set bench at 45 degrees and get way up to the top so your arms can extend
behind your head and go deep into the bottom position of the extension.
palms up into head of db.
3 sets : 8 to 10