SHOULDERS | UPPER CHEST
MED. & LATERAL TRICEPS | CALVES
THORACIC SPINAL MOBILITY
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
3 sets : 12-12-12
*24 total in each stance
2. STANDING TIB RAISE
heels on edge of bench with glute band added across
feet for resistance.
3 sets : 20ish
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
set cables at shoulder height in seated position and cross
them over each other with no attachments. pull
back just as you’d do a reverse pec deck fly.
3 sets : 20-15-12
set bench at 45 degrees and side support. let top
arm hang over and pull up and across body.
3 sets : 12 ish
SEATED DB ARNOLD PRESS ROTATIONS
just the rotational portion of the arnold press minus
the actual press. the contraction is in the opened up
position and in the medial delts
3 sets : 10ish
use a d grip just outside shoulder width or pronated
if that bar isn’t applicable for you. stand as close as you
can to the cable and focus on time under tension.
3 sets : 15-15-15
4. INCLINE DB BOSU BENCH PRESS
if you can lay a bosu on a flat bench and get
yourself an incline out of that i really like
how you can wrap the round surface and
really get your chest to take charge.
4 sets : 12-10-8-6 + drop 6
5. SEATED CABLE FLY WITH SUPINATION
INTO THE SQUEEZE
seated bench position with backrest and cable set at mid
chest height. as you squeeze together you’ll rotate into
supinated position to help bring in the upper chest.
3 sets : 15-12-10
OFF FLAT BENCH
hands on edge of bench and body in an incline
push up position. hands will be right together
and arms fold into chest on the negative. drive
away with a tricep extension.
3 sets : failure
cables crossed over each other in an x position. extend triceps
out on that crossed over line.
3 sets : 25-20-15