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

superset with

 

1B. SEATED DB OVERHEAD SHOULDER
EXTERNAL ROTATION
db’s in 90/90 press position and hinging fwd and
backward accentuating the contraction on the
external rotation.
3 sets : 12-12-12

2A. INCLINE CHEST SUPPORTED DB SHOULDER
EXTENSION
bench set at a 15 degree incline and db’s stay in neutral
position. arms stay in a locked out position hinging on the rear
delt as you pull straight back behind you.
3 sets : 12-12-12

superset with

2B.SEATED CABLE CROSSOVER PULLBACK
cable set to lower chest height in seated position with cables
crossed and wrist cuffs are the GOAT for this one.
3 sets : 12-12-12 

3. SEATED NEUTRAL GRIP
MACHINE SHOULDER PRESS
4 sets : 12-10-8-6 + drop 6 

4. CHEST FOCUSED DIP
position body over the movement to make it
like a decline bench press but with a neutral grip
position. loading with dip belt.
4 sets : 8-8-6-6

 

superset with

INCLINED PUSH UP OFF FLAT BENCH
hands on bench in push up position and coming
in to the lower chest touching the edge of the
bench in the bottom. tuck the elbows in!
4 sets : failure

5. DECLINE POSITION CABLE FLY
butt fwd on seat and leaning back to create a decline
position. as you hit the end of the fly, push straight away
a little further like a squeeze press.
3 sets : 15-12-10

superset with

 

BANDED REVERSE GRIP TRI PRESSDOWN
should be able to use the cable crossover to hang a band down and use a handle
attached to that. supinated shoulder width grip.
3 sets :failure 

6. SINGLE ARM CROSS BODY TRI PRESSDOWN
single cable with no attachments and extending cross body
into a full arm extension.
3 sets : 15-12-10