SHOULDERS | UPPER CHEST | MED. & LATERAL TRICEPS | CALVES (WEDNESDAY)

superset with

STANDING DB LATERAL RAISE
3 sets : 20-15-12

2. SIDE LYING INCLINE DB REAR DELT RAISE
(UNILATERAL)
set bench at 45 degrees and side support. let top
arm hang over and pull up and across body.
3 sets : 12 ish

superset with

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

3. STANDING CABLE SHOULDER PRESS
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

superset with

BODYWEIGHT TRI EXTENSION/PRESS
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

6. STANDING CABLE CROSSOVER TRI X PRESSDOWN
cables crossed over each other in an x position. extend triceps
out on that crossed over line.
3 sets : 25-20-15