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 DB TIB RAISE
heels on edge of bench with db held between feet.
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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BUTTERFLY RAISE
set bench at 30 degrees and perform orbital reps
that emulate a butterfly stroke.
superset with
SEATED CABLE CROSSOVER PULLBACK
TO Y POSITION
set cables to shoulder height in seated position and cross
them over each other. wrist cuffs are ideal here for hooking up to the cable.
3 sets : 12-12-12
REAR DELT FLY
cable set above head height and no attachments.
high to low cable motion that creates a huge stretch
position on the rear delt.
3 sets : 15-15-15
arms locked in stiff extension and pendulum swings
into the medial delt.
3 sets : 25-20-15
use a pronated grip just outside shoulder width . stand as close as you
can to the cable and focus on time under tension. press up
and back into the top position.
4 sets : 10-10-10-10
4. DECLINED POSITION UPPER CHEST
PUSH UP
feet up on bench and hands on the floor to create
a decline position that hits the upper chest. works
well if you place 2 db’s on the floor as handles to press
from.
4 sets : near failure
superset with
LOW INCLINE DB NEUTRAL TO SLIGHT SUPINATION PRESS
press from a neutral position and rotate into supination to
hit the upper chest.
4 sets : 4-4-4-4
5. SINGLE ARM UPPER CHEST PEC
DECK FLY
set the seat up so the upper chest lines up with
where you grab on the handle. turn slightly sideways
to create a more aggressive stretch position.
3 sets : 12-12-12
superset with
db’s in neutral position and hitting the full
extension to smash the triceps.
3 sets :10-10-10
cables crossed over each other in an x position. extend triceps
out on that crossed over line.
3 sets : 25-20-15