02
04
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. BILATERAL BENT KNEE CALF
RAISE ON LEG PRESS
calf raise in bottom of squat position using
leg press as resistance
3 sets : failure

2. SEATED DB TIB RAISE
heels on edge of bench with glute band added across
feet for resistance.
3 sets : 20-20-20

superset with

 DONKEY RAISE
legs 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 60 degrees and kneel chest supported.
db’s move orbitally like a butterfly swim stroke.
place more emphasis on the back end and middle portion
of this one.
3 sets : 12-12-12

superset with

HIGH INCLINE CHEST SUPPORTED
REAR DELT RAISE

same bench setup. turn pinky side of hands up and
raise in a v motion slightly out in front of you.

3 sets : 15-15-15
2. MACHINE LATERAL RAISE
(SEATED OR STANDING)

3 sets : 30-20-15

superset with

STANDING DB ARNOLD PRESS ROTATIONS
just the rotational portion of the arnold press minus
the actual press
3 sets : 10-10-10

3. HIGH INCLINE BB SHOULDER PRESS
set incline to 60-70  degrees  and use a just outside
shoulder width pronated grip.
4 sets : 8-6-4-4 + drop 4 + rest pause 2

4. INCLINE DB FLY to
SINGLE ARM CABLE UPPERCUT FLY
set bench at 30 degrees
3 sets : 12-10-8
1 set uppercut fly : 15 to 20

5. LYING DB UPPER CHEST PULLOVER
i use 2 db’s held together in neutral position, but you
can use one db with palms up. make sure you squeeze into
your chest into the top end.
3 sets : 12-10-8

superset with

LYING DB NEUTRAL GRIP TRICEPS PRESS
arms tight to sides and db’s in neutral position. as you hit
the top postion rotate your wrists to pronated position.
3 sets : 10-10-10
6. SIDE LYING SINGLE ARM
INCLINE DB OVERHEAD RAISE

set bench at 60 degrees and side support. db starts in
thumbs down neutral, but as you hit the top you roll it over
to supinated position.
3 sets : 15-12-10
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