02
25
2022

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

By Adam 0

SHOULDERS | LOWER 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. STANDING SINGLE LEG CALF RAISE
WITH FREE LEG FWD AND HELD IN THE AIR
bent knee on back leg and holding onto something for
balance/support. hold the free/front leg up and put all
the weight on the back/working leg.
3 sets : 15-15-15

2. SEATED BAND TIB RAISE
heels on edge of bench with glute band tension against
ankle dorsiflexion.
3 sets : 20-20-20

superset with

DONKEY RAISE
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

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1A. LATERAL RAISE MACHINE
constant time under tension.
3 sets : 25-20-15

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

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