12
10
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. SEATED CHEST SUPPORTED CABLE
REAR DELT FLY
seated facing cable with pulleys set at just above
head height in seated position. no cable attachments with
a pronated grip on cable.
2 sets : 10 to 15
1 set : 10 to 12 max effort

superset with

STANDING BENT ARM DB LATERAL RAISE
standing position and slightly leaning fwd with
bent arm trying to pull through the medial delt and
not lift with the traps.

2 sets : 20 to 25
1 set : 10 to 15 max effort

2. STANDING CABLE CROSSOVER
PULLBACK TO Y
set cables to just below shoulder height in standing
position. works best with wrist cuffs that attach to cables.
2 sets : 10 to 15
1 set : 10 to 12 max effort

superset with

STANDING DB REAR DELT LATERAL RAISE
slightly bent fwd to create the angle to use your
rear delt on more of a lateral raise type position.
2 sets : 15 to 20
1 set : 10 to 15 max effort

3. CHEST FOCUSED DIPS WITH ROTATION
INTO THE PRESS (ALTERNATING)
as you come up in each dip rep, you turn into one side
and accentuate the shoulder adduction of the side you turn
into. alternate each rep side for side.
2 sets : near failure
1 set : total failure

4. SLIGHT DECLINE DB BENCH PRESS
create a small decline by placing a weight plate
3 sets : 8 to 10
1 set : 6 to 10 max effort

5. DECLINE POSITION PEC DECK FLY
create a decline body position pulling across the
lower chest.
2 sets: 15 to 25
1 set : 10 to 15 max effort

superset with

DB NEUTRAL GRIP FLOOR PRESS
palms facing each other grip on db’s kept
tight to sides.
2 sets : 10 to 12
1 set : 6 to 10 max effort

6. TRICEP V BAR PRESSDOWN
2 sets : 15 to 25
1 set : 10 to 15 max effort

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POSTERIOR CALVES
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1. TOES ELEVATED DONKEY RAISE
really focus on the stretch position, but not rolling
foot so much as too create unnecessary range. keep the tension
on the gastroc.
3 sets : failure ( 10 to 12 ish reps)
*add loading if applicable

2. SINGLE LEG BENT KNEE DB
CALF RAISE
toes elevated with db loading
2 sets : 12 to 15
1 set : 8 to 10  max effort

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