12
10
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 V STANCE 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. SEATED PLATE FRONT RAISE
2 sets : 15 to 20
1 set : 10 to 15 max effort
2 sets : 15 to 20
1 set : 10 to 15 max effort
superset with
SEATED DB LATERAL SWING RAISE
3 sets : 20 to 30
3 sets : 20 to 30
2. MACHINE LATERAL RAISE
2 sets : 15 to 25
1 set : 10 to 15 max effort
2 sets : 15 to 25
1 set : 10 to 15 max effort
3. SEATED BB SHOULDER PRESS
just outside shoulder width grip
3 sets : 10 to 12
1 set : 6 to 8 max effort
just outside shoulder width grip
3 sets : 10 to 12
1 set : 6 to 8 max effort
4. SINGLE ARM SEATED PEC DECK FLY
setup so the pull comes high across the chest
2 sets : 10 to 12
1 set : 8 to 12 max effort
2 sets : 10 to 12
1 set : 8 to 12 max effort
5. LYING DB UPPER CHEST PULLOVER
flat bench position with db’s touching in pronated
grip position.
flat bench position with db’s touching in pronated
grip position.
2 sets : 10 to 12
1 set : 8 to 10 max effort
1 set : 8 to 10 max effort
superset with
LYING DB SKULL CRUSHER
db’s in neutral position
2 sets : 10 to 15
1 set : 6 to 10 max effort
db’s in neutral position
2 sets : 10 to 15
1 set : 6 to 10 max effort
6. SEATED DB OVERHEAD TRI EXTENSION
2 sets : 10 to 15
1 set : 6 to 10 max effort