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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for stability.
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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set bench incline at 45-60 degrees and raise
straight off the hip
3 sets : 10-10-10
superset unilaterally with
1B. SINGLE ARM DB UPRIGHT LATERAL ROW
this one is upright row that opens out into what a lateral raise
typically finishes at.
3 sets : 15-15-15
back supported on flat bench in cable machine with cables
crossed. no attachments. set line across rear delts and this one
will be like a reverse pec deck fly type feel.
3 sets : 15-15-15
superset with
DB EXTERNAL ROTATION
use that same bench but move it to a 45 degree or so incline
and use a supinated grip on db’s. in that position open your
shoulders away from each other. it’ll be like a db curl top position
that rotates open into the rear delt.
3 sets : 8 to 12
4 sets : 10-8-6-4
superset with
PUSH UP OFF BENCH WITH TURN INTO
EACH SIDE ALTERNATELY
outside shoulder width grip on edge of flat bench, and you”ll
rotate into the side as you push up to nail the chest.
4 sets :failure
4. DECLINE SMITH MACHINE BENCH PRESS
just outside shoulder width grip
4 sets : 10-10-10-20
5. CABLE DIP/FLY
imagine doing a cable dip and fly combo from a
high to low position
3 sets : 15-12-12
superset with
bent over into hip extension and very controlled
kickback. make sure your upper arm is parallel
to the floor.
3 sets : 10-10-10
cables crossed with no attachments.
3 sets : 15-12-10