SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
3 sets : 10-10-10 + some forced reps on the last set
* match sides for reps
2. SEATED DB TIB RAISE OFF BENCH
heels on edge of bench with db held between feet
3 sets : 15 to 20
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
WARM UP :
SIDE LYING INCLINE OVER AND BACK
set bench at 45 degrees and side supported with db
in top arm. db starts behind your hips with
pinky side up. pull up and over in a high arc that finishes
in front of your hips slightly like a lateral raise. do this
over and back for 1 rep and repeat.
2 sets : 6 to 10 ish
1. STANDING CABLE BEHIND THE BACK LATERAL RAISE
cables crossed behind you
3 sets : 10 to 15 + forced reps on last set
chest supported on low incline with arms locked into place and
driving out to the sides on the shoulder as a pendulum.
3 sets : 30-25-20
set incline steep to 60+ degrees
4 sets : 20-10-8-6 + drop 6
all you do here is use the top position of the press
and shrug upwards.
4 sets : 5 to 10ish
4. INCLINE DB FLY
set bench at 15 to 30 degrees
4 sets : 8-8-8-8 + drop 8
5. CHEST SUPPORTED DB BUTTERFLY RAISE
bench incline set to like 30 degrees and db’s move just
like a butterfly swim stroke, but controlled.
3 sets : 8 to 12
db’s in neutral position and coming in sharp to the
shoulders. think elbow flexion and tight hinging pattern.
3 sets : 8-8-8superset withSEATED DB OVERHEAD TRI EXTENSION
BEHIND THE HEAD
hands locked on db handle focusing on a deep stretch position
3 sets : 8-8-8