03
18
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. SPLIT STANCE CALF RAISE ON LEG PRESS
bent knee on bottom leg and top leg is there
for stability.
3 sets : 10 to 15

2. STANDING SINGLE LEG TIB RAISE
one side at a time and make sure your heel side is
elevated and you’re pulling toe to shin in
dorsiflexion.
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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1A. INCLINE CHEST SUPPORTED DB
BUTTERFLY RAISE
bench at about 30 degrees and a smooth
arcing motion that emulates a butterfly
swim stroke.
3 sets : 10-10-10

superset unilaterally with

 

1B. LOW INLCINE CHEST SUPPORTED DB
REAR DELT FLY
same setup as first part, but pulling in a reverse fly
motion on the rear delt.
3 sets : 15-15-15

2A. SEATED WIDE GRIP REAR DELT CABLE ROW
use an outside shoulder width pronated grip and focus on
shoulder extension and biasing your rear delt. don’t just think
pull on this row aimlessly.
3 sets : 15-15-15

superset with

2B. SEATED DB LATERAL RAISE
do this right from the seated row.
raise up into a y position and not straight
to sides.
3 sets : 20-20-20
3. SEATED DB SHOULDER PRESS TO ARONOLD 
PRESS ROTATIONS
press to the rx reps then grab some light db’s and just do
the rotational portion of the arnold press.
4 sets : 8-8-6-4 + drop 8
*then shoot for 8 to 12 on the arnold press rotations

 

4. BB 2 BOARD BENCH PRESS
flat bench and use a slightly outside shoulder width grip.
4 sets : 15-12-10-8 + drop 8

5. CHEST FOCUSED DIPS
use a platform to stand on for assistance
if possible or band deload so you can crank out
some decent reps
3 sets : failure


superset with

 

PUSH UP OFF BENCH WITH TURN INTO
EACH SIDE 
outside shoulder width grip on edge of flat bench, and you”ll
rotate into the side as you push up to nail the chest. do one side
and then the other with rotations. train the weak side then
match reps on the other
3 sets : failure

6. CHEST SUPPORTED DB KICKBACK
use a flat bench and make sure upper arm is parallel
to the floor.
3 sets : 8 to 12

superset with

CABLE CROSSOVER PRESSDOWN
cables crossed with no attachments.
3 sets : 10 to 15

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