12
17
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. STANDING BENT KNEE
SINGLE LEG CALF RAISE
toes elevated
2 sets : 10 to 12
1 set : 8 to 10 max effort

2. SEATED BAND RESISTED TIB RAISE
anchor a glute band that goes around the top of your foot
to resist ankle dorsiflexion.
3 sets : 20 to 25

superset with

STIFF LEGGED 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. LATERAL RAISE MACHINE
2 sets : 20 to 25
1 set : 10 to 15 max effort

superset with

STANDING EZ BAR FRONT RAISE TO
UPRIGHT ROW
just outside shoulder with pronated grip. basically
you do a front raise and in the top, you’ll pull back
towards you into the top of what an upright row
finishes as. cool variation.
3 sets : 6 to 10
2. SEATED DB LATERAL SWING RAISE
stiff arms and shoulder as the pendulum. you basically
repetitively swing the motion but under the control of the medial delt.
2 sets : 15 to 25
1 set : 10 to 15 max effort
3. SEATED MACHINE SHOULDER PRESS
just outside shoulder width grip
3 sets : 10 to 12
1 set : 6 to 8 max effort
4. INCLINE DB FLY

set bench incline to 30 degrees
2 sets : 8 to 12
1 set : 6 to 10 max effort
5. WIDE POSITION PUSH UP
hand placement on floor will be outside shoulder width a
ways…kind of uncomfortably wide with hands rotated slighlty
outward.
2 sets : near failure
1 set : all out failure

superset with

EZ BAR SKULL CRUSHER FROM
FLOOR POSITION
laying on floor with shoulder width
pronated grip
2 sets : 10 to 15
1 set : 6 to 10 max effort.6. SINGLE ARM DB OVERHEAD TRI
EXTENSION
single db raise behind the head
2 sets : 10 to 15
1 set : 6 to 10 max effort
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