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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CALF RAISE
hold db on active leg side.
3 sets : 10 to 15
2. SEATED DB TIB RAISE WITH HEELS
ON EDGE OF BENCH
db is held between feet and heels on edge of bench.
pull toes to shins.
3 sets : 15 to 25
superset with
SINGLE LEG DONKEY RAISE
leg 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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3 sets : 15 to 20
superset with
1B. BENT FORWARD LATERAL RAISE
MACHINE REAR DELT RAISE
same setup as first part, but just bend over so it tracks
more rear delt as opposed to laterally.
3 sets : 15 to 20
set cables to about head height in seated position and cross
them over in an x with d grip handles. pull back across
the rear delts
3 sets : 10 to 15
superset with
pull up and out so it finishes like a bent arm
lateral raise.
3 sets : 10 to 15
4 sets : 10-8-6-4 + rest pause 2
*then shoot for 8 to 12 on the arnold press rotations
4. SLIGHT DECLINE DB NEUTRAL
GRIP BENCH PRESS
flat bench with a bumper plate under the one
end to create a slight decline position.
4 sets : 8 to 12
5. SINGLE ARM CROSS BODY HIGH TO
LOW CABLE PRESS
this will be like a one arm dip across your body
that comes across the chest and downward.
3 sets : 8 to 12
superset with
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. BODYWEIGHT BENCH SKULL CRUSHER
inside shoulder width grip on edge of flat bench. come
in on the tris like a skull crusher.
3 sets : failure
superset with
CABLE CROSSOVER PRESSDOWN
cables crossed with no attachments.
3 sets : 10 to 15