12
24
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. SPLIT STANCE LEG PRESS
CALF RAISE
bottom foot on the bottom of platform to
bias the calf drive. keep a slight bend in that knee
and use the top foot more for stability
2 sets : 10 to 15
1 set : 8 to 10 max effort

2. STANDING V STANCE TIB RAISE
heels elevated and close v stance lifting ankles
towards your shins.
3 sets : failure

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. feet together.
3 sets : failure

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1. HIGH INCLINE CHEST SUPPORTED
BENT ARM DB LATERAL RAISE
set bench incline to 70 degrees
2 sets : 15 to 25
1 set : 10 to 15 max effort

superset with

BENT OVER DB REAR DELT RAISE
like a reverse fly motion, but shorten the range so you
can dial in on rear delt and not up into the traps on a
full extension.
3 sets : 12 to 20
2. SEATED CABLE CROSSOVER PULLBACK
set cables at shoulder height and cross them over as
you pull back into a position.
2 sets : 12 to 15
1 set : 8 to 12 max effort
3. SEATED DB SHOULDER PRESS
3 sets : 8 to 12
1 set : 6 to 8 max effort
 

4. GUILLTIONE PRESS ON CHEST PRESS MACHINE

set seat so your pressing is basically in line with the bottom of your
neck/throat. flare your elbows out and feel out the
clavicular portion of the upper chest.
2 sets : 15 to 20
1 set : 8 to 12 max effort

5. LOW INCLINE DB FLY
bench and 15 degrees and staying up over the
upper chest. 
2 sets : 10 to 15
1 set : 6 to 8 max effort

superset with

NEUTRAL GRIP PUSH UP OFF DB’S ON THE FLOOR
set up so your grip is just a tad outside shoulder width. keep
elbows tight to your sides.
2 sets : near failure
1 set : total failure6. SINGLE ARM BENT OVER
CABLE KICKBACK
set pulley low at about standing knee height.  use the
cable with no attachments for a neutral position.
2 sets : 10 to 15
1 set : 6 to 10 max effort

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