SHOULDERS | LOWER CHEST | MED. & LATERAL TRICEPS | CALVES (WEDNESDAY)
SHOULDERS | LOWER 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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WITH FREE LEG FWD AND HELD IN THE AIR
balance/support. hold the free/front leg up and put all
the weight on the back/working leg.
3 sets : 10 to 15
2. WALL TIB RAISE
leaning against wall with feet out in front of you.
toes to shins in ankle dorsiflexion. you can make this
one harder by moving feet away from the wall or keep
closer to make it easier.
3 sets : failure
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. try this on on the smith
machine with a thrust pad on the bar and it resting on
the back of your hips.
3 sets : failure
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3 sets : 15-15-15
superset with
1B. BENT OVER SINGLE ARM DB REAR DELT FLY
slight bend in arm and make sure you pull back some into
shoulder extension. make sure you’re training your rear
delt and not just overdoing it into your back.
3 sets : 15-15-15
set cables at shoulder height in seated position. in that
crossed position, pull them back to a y position. the
wrist cuff shine here.
3 sets : 12-12-12
superset with
use same exact setup with cables not crossed, but pull this
one into a row with elbows slightly flared and looking for
maximum shoulder extension. try not to retract the
scapula a ton on this one. wrist cuffs or d grip handles.
3 sets : 12-12-12
use a bb or a smith machine if you need more stability. use a grip
that’s outside shoulder width and pronated.
4 sets : 12-12-12-12
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 : 6-6-6-6 + drop 6 + rest pause 3
superset with (last superset with be nasty with the drop and rp)
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. HIGH TO LOW CABLE FLY
stay more upright on this one pulling downward
into a chest contraction.
3 sets : 15-12-10
superset with
outside shoulder width supinated grip
3 sets : 20-15-12
bent over into hip extension and very controlled
kickback. make sure your upper arm is parallel
to the floor.
3 sets : 15-12-10