01
07
2022
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. SINGLE LEG BENT KNEE CALF RAISE
use db for loading and keep
a slight bend in your knee. elevated toes.
3 sets : 12-12-12
a slight bend in your knee. elevated toes.
3 sets : 12-12-12
2. STANDING TIB RAISE
elevated heels
3 sets : 15-15-15
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. you’ll have a crazy stretch on this
one the entire rep when you do it right.
3 sets : failure
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1. LATERAL RAISE MACHINE
if you don’t have a lateral machine, use
db’s with bent arm position. improvise.
if you don’t have a lateral machine, use
db’s with bent arm position. improvise.
3 sets : 25-20-15
superset with
STANDING DB OVERHEAD
SHOULDER EXTERNAL ROTATION
db’s start in pronated pressing position and you simply
hinge shoulders forward and pull back to start
position via external rotation.
3 sets : 8-8-8
SHOULDER EXTERNAL ROTATION
db’s start in pronated pressing position and you simply
hinge shoulders forward and pull back to start
position via external rotation.
3 sets : 8-8-8
2. SEATED CABLE CROSSOVER CABLE PULLBACK
LATERAL RAISE
set cable to seated shoulder height and cables will
be crossed over. pull back into a y position.
3 sets : 15-15-15
LATERAL RAISE
set cable to seated shoulder height and cables will
be crossed over. pull back into a y position.
3 sets : 15-15-15
3. MACHINE SHOULDER PRESS
use neutral grip position
4 sets : 15-10-8-6 + drop 6
use neutral grip position
4 sets : 15-10-8-6 + drop 6
4. STANDING BB BRADFORD PRESS
presses in front on and behind the head in alternating
fashion. over and back is one rep.
3 sets : 8 to 10
fashion. over and back is one rep.
3 sets : 8 to 10
5. LOW INCLINE DB NEUTRAL PRESS/FLY
use 30 degree incline and blend a fly and press
giving you a middle of the road feel on these.
use 30 degree incline and blend a fly and press
giving you a middle of the road feel on these.
3 sets : 12-10-8
superset with
BODYWEIGHT TRI EXTENSION OFF
BENCH
hands go on bench and you perform a kind of
jm press/skull crusher movement that chokes off
the push up and overloads the triceps. you will
fail every set of these or not be able to even do them.
3 sets : failure
BENCH
hands go on bench and you perform a kind of
jm press/skull crusher movement that chokes off
the push up and overloads the triceps. you will
fail every set of these or not be able to even do them.
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
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