SHOULDERS | UPPER CHEST | MED. & LATERAL TRICEPS | CALVES (WEDNESDAY)
SHOULDERS | UPPER CHEST
MED. & LATERAL TRICEPS | CALVES
(WEDNESDAY)
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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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3 sets : failure
2. SEATED GLUTE BAND TIB RAISE
heels on edge of bench with glute band added across
feet for resistance.
3 sets : 20-20-20
superset with
SINGLE 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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DB LATERAL RAISE
set bench incline 60 degrees and kneel chest supported.
superset with
wide pronated grip outside shoulder width
3 sets : 15-15-15
DB ARNOLD PRESS STYLE ROTATIONS
set bench angle at 30 degrees and its simply the
motion of the arnold press on a different plane
and minus the pressing portion.
3 sets : failure with light ish weightsuperset with
STANDING CABLE FACE PULL WITH BANDS
ATTACHED TO CABLE
i like to add long bands so i can open up into the movement
and give it the proper pullback position to really engage
the delts. kills the rope version all day long.
3 sets : 12-12-12
set incline to 60 degrees and use a just outside
shoulder width pronated grip.
4 sets : 10-8-6-4 + drop 4
each set progressively
4. GUILLOTINE CHEST PRESS
setup so press is high across chest and elbows flare out.
protect your shoulders and use your chest to control
the movement.
3 sets : 25-20-15
setup so the line of pull is across the upper chest.
use d grip handles .
superset with
place 2 db’s on floor in a close v position and
elevate your feet on a bench for a declined
body position.
3 sets : failure
twist arm outward into the extension.
3 sets : 15-15-15