12
31
2021

SHOULDERS | UPPER CHEST | MED. & LATERAL TRICEPS | CALVES (WEDNESDAY)

By Adam 0

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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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
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
in front of you.
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
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
3. SEATED DB SHOULDER PRESS
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

5. SEATED HIGH PEC DECK FLY
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

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

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