UPPER CHEST | REAR&MEDIAL DELTS
LONG HEAD TRIS | POSTERIOR CALVES
THORACIC SPINE MOBILITY
ROTATOR CUFF RELEASE/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
1A. STANDING SINGLE ARM HIGH PULLEY
REAR DELT CROSS BODY FLY
cable set above head height in standing position. no attachments
with a neutral grip on cable and pull cross body in the motion
of a rear delt fly. movement is high to low in nature.
3 sets : 20-15-15
superset unilaterally with
(this means do all one side in the superset – then the other)
1B. SINGLE ARM DB UPRIGHT ROW
looks like a bent arm lateral raise in the top position
3 sets : 20-15-15
2. UNILATERAL LEANING DB LATERAL RAISE
(LEANING AWAY THENLEANING INTO)
this is a mechanical dropset where you lean away from the
raise and take it to rx reps, then lean into it and go till
exhaustion. match sides for reps.
3 sets : 10-10-10 + mechanical position change failure
*match sides for reps
3. INCLINE CHEST SUPPORTED DB REAR
set bench at 45 degrees and move in a reverse pec
deck fly motion focusing on keeping the rear delt
under tension the entire time.
3 sets : 25-20-15
4. SEATED D GRIP CABLE FLY
set cables at chest height in a seated position. the motion will be slightly low
to high in nature and you’ll rotate into supination
as you come into the contraction.
4 sets : 15-12-10-8
5. INCLINE BB BENCH PRESS
use a shoulder saver or stop press a few inches
above chest height in the bottom position.
just outside shoulder width grip.
4 sets : 8-8-6-6 + drop 6
*use short rest periods
6A. SMITH MACHINE GUILLOTINE PRESS
outside shoulder width grip and elbows do flare out
on this one so be protective of your shoulders.
3 sets : 20-20-20
6B. DB CALIFORNIA PRESS
shoulder width neutral grip and this
is a mix of a skull crusher and a close grip
bench press. skull crusher negative and close
3 sets : 8-8-8
7. SINGLE ARM BENT OVER
CABLE TRI KICKBACK
no attachments with a neutral grip on
the cable itself.
3 sets : 15-12-10 + rest pause 5
change toe position each set
(toe in, straight fwd, heel in)
3 sets : 15-15-15
2. DONKEY RAISE
stiff legged position with toes elevated
and staying on the stretch even in the
contraction of this one.
3 sets : failure