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21
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. SPLIT STANCE LEG PRESS
CALF RAISE
CALF RAISE
bottom foot does the work and top one
is there for stability
3 sets : 12-12-12
is there for stability
3 sets : 12-12-12
2. SEATED DB TIB RAISE
heels on edge of bench with db held between feet
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. HIGH INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISE
set bench incline at 45 to 60 degrees and oribitally
perform the reps.
DB BUTTERFLY RAISE
set bench incline at 45 to 60 degrees and oribitally
perform the reps.
3 sets : 15-15-15
superset with
HIGH INCLINE CHEST SUPPORTED
DB LATERAL RAISE
this one stays strict on the lateral plane hitting
the medial delts exclusively.
3 sets : 15-15-15
DB LATERAL RAISE
this one stays strict on the lateral plane hitting
the medial delts exclusively.
3 sets : 15-15-15
2. 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 : 15-15-15superset with
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 : 15-15-15superset with
STANDING CABLE SUPINATED FACE PULL
use rope attachment with palms facing each other grip
and thumb side facing back. pulley set just below shoulder height and
pull back and apart into the contraction.
3 sets : 12-12-12
3. UNILATERAL MACHINE SHOULDER PRESS
4 sets : 6-6-6-6 + drop 6 + rest pause 3
4 sets : 6-6-6-6 + drop 6 + rest pause 3
4. INCLINE DB BENCH PRESS
set bench at 30 degrees
4 sets : 15-12-10-8
5. SINGLE ARM PEC DECK FLY
setup so the line of pull is across the upper chest
setup so the line of pull is across the upper chest
3 sets : 12-12-12
superset with
BODYWEIGHT TRI EXTENSION OFF BENCH
think of this like a cable triceps extension only using your
bodyweight. very difficult.
3 sets : failure
think of this like a cable triceps extension only using your
bodyweight. very difficult.
3 sets : failure
6. STANDING SUPINATED CLOSE D GRIP
CABLE PRESSDOWN
use a close d grip handle with supinated grip
3 sets : 20-20-20
CABLE PRESSDOWN
use a close d grip handle with supinated grip
3 sets : 20-20-20