02
18
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. SQUATTED CALF RAISE
calf raise from the bottom of a squat position
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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1. LOW INCLINE CHEST SUPPORTED DB
BUTTERFLY RAISE
set bench at 30 degrees and perform orbital reps
that emulate a butterfly stroke.
3 sets : 10-10-10

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

2. STANDING HIGH CABLE SINGLE ARM
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
superset with
STANDING DB LATERAL SWING RAISE
arms locked in stiff extension and pendulum swings
into the medial delt.
3 sets : 25-20-15
3. STANDING PRONATED CABLE SHOULDER PRESS
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

BENT OVER DB TRICEP KICKBACK
db’s in neutral position and hitting the full
extension to smash the triceps.
3 sets :10-10-10
6. SEATED 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
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