12
31
2021
SHOULDERS | UPPER CHEST | MED. & LATERAL TRICEPS | CALVES (WEDNESDAY)
SHOULDERS | UPPER CHEST
MED. & LATERAL TRICEPS | CALVES
(WEDNESDAY)
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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 LEG PRESS
CALF RAISE
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
3 sets : 12-12-12
bias the calf drive. keep a slight bend in that knee
and use the top foot more for stability
3 sets : 12-12-12
2. SEATED DB TIB RAISE
heels on edge of bench with db held
in between feet.
3 sets : 20-20-20
superset with
UNILATERAL 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. HIGH INCLINE CHEST SUPPORTED
BUTERFLY RAISE
set bench incline to 60 to 70 degrees and do a
controlled butterfly stroke emphasizing the
pull back into rear delts and the medial delt
across the sides. don’t bring them very far out
BUTERFLY RAISE
set bench incline to 60 to 70 degrees and do a
controlled butterfly stroke emphasizing the
pull back into rear delts and the medial delt
across the sides. don’t bring them very far out
in front of you.
3 sets : 15-15-15
3 sets : 15-15-15
superset with
HIGH INCLINE CHEST SUPPORTED
SUPINATED DB FRONT RAISE
supinated grip and use the same bench setup as
first exercise. this will bias the front delt.
3 sets : 12-12-12
SUPINATED DB FRONT RAISE
supinated grip and use the same bench setup as
first exercise. this will bias the front delt.
3 sets : 12-12-12
2. STANDING DB LATERAL RAISE
TO SWING RAISE
take the lateral raise to exhaustion, then drop
mechanically right to a swing raise with stiff arms.
3 sets : 15-15-15
*then add swing raise reps at the end
TO SWING RAISE
take the lateral raise to exhaustion, then drop
mechanically right to a swing raise with stiff arms.
3 sets : 15-15-15
*then add swing raise reps at the end
3. SEATED DB SHOULDER PRESS
4 sets : 10-8-6-4 + drop 4
4 sets : 10-8-6-4 + drop 4
4. LOW INCLINE SMITH MACHINE PRESS
set incline at 15 to 30 degrees
3 sets : 15-12-10 + drop 10
3 sets : 15-12-10 + drop 10
5. SEATED HIGH PEC DECK FLY
setup seat so the fly lines up very high across the chest.
setup seat so the fly lines up very high across the chest.
3 sets : 12-10-8
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.
3 sets : failure
set up so your grip is just a tad outside shoulder width. keep
elbows tight to your sides.
3 sets : failure
6. SINGLE ARM BENT OVER
CABLE KICKBACK
set pulley low at about standing knee height. use the
cable with no attachments for a neutral position.
3 sets : 12-12-12