01
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2022

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. 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

2. SEATED BAND TIB RAISE
heels on edge of bench with light glute band as resistance

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. 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.
3 sets : 30-20-10

superset with

STANDING DB SUPINATED
ARNOLD PRESS ROTATIONS
(BOTTOM POSITION ROTATION ONLY)

db’s start supinated bottom position in front of your face and
you pull open shoulders and roll into pronated position
3 sets : 10-10-10
2. SEATED CHEST SUPPORTED CABLE
CROSSOVER PULLBACK LATERAL RAISE
use a full 90 degree bench so you can brace chest into the seat. set cable to seated

shoulder height and cables will be crossed over. pull back into a y position.
3 sets : 12-12-12

superset with

INCLINE SIDE LYING DB REAR DELT RAISE
set bench at 45 degrees and side support with db
in top hand. imagine doing a rear delt db fly and learn
where the tension of the movement is. no need to raise it
excessively high. do both sides for rx reps.
3 sets : 12-12-12

3. SEATED DB SHOULDER PRESS
4 sets : 8-8-8-8 + drop 8
*take a cpl warm up sets as needed

4. STANDING BB BEHIND THE HEAD PRESS
90/90 pronated grip ( arms at 90 degrees in bottom

of press position.)
3 sets : 15-15-15

superset with

DECLINE PUSH UP RFE  (REAR FOOT ELEVATED)
feet elevated on flat bench or plyo box and just outside

shoulder width hand placement on floor. add a band around
you if you need more loading resistance.
3 sets : failure

5. STANDING CABLE LOW TO HIGH FLY
pulleys set to about knee height in standing position and

d grip handles on the cables. motion moves from low
to high up into the upper chest.
3 sets : 15-12-10

superset with

SINGLE ARM CABLE ROPE PRESSDOWN
a quick adjustment to the cable to a higher position

will take you right into this one with a pronated grip.
really twist out on this one into the extension.
3 sets : 20-20-20
6. REVERSE GRIP SEATED CABLE
TRI PRESSDOWN
shoulder width supinated grip focusing on

extension of the arm into full triceps contraction.
3 sets : 15-12-10
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