LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
hit the bottom of a split squat and
calf raise the lead leg. might not need
any added loading – lol.
*match sides for reps
STANDING SINGLE LEG DONKEY RAISE
stiff legged position forcing max stretch into
the calves in plantar flexion. keep the movement
more in the bottom to mid range.
3 sets : bodyweight failure
2. BENT KNEE SINGLE
LEG PRESS CALF RAISE
position 1 : toes out
position 2 : toes in
position 3 : straight fwd
3 sets : 15-15-15
*do both sides
DYNAMIC WARM-UP MENU :
BENCH SUPPORTED DB SHOULDER
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 15 to 20
CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20
DECLINE PEC DECK FLY
2 sets : 20-20
1. DECLINE PRESS DIPS
vary your grip width as follows. works well
off a smith or bb in rack. set up a bench to put
your feet on and create a good decline angle.
bar height will be a tad above the bench.
3 sets : failure
a) super wide
b) just outside shoulder width
c) supinated just outside shoulder width
2. DB BARREL PRESS
imagine your hugging a barrel as you press.
the db’s will be more in a neutral fly position. hold the
bottom position stretch for 3 seconds.
4 sets : 6-6-6-6 + rest pause 3
3. DECLINE PEC DECK FLY
seat higher so you cross your lower chest with
the fly. slide out on the seat and lay back to
create the decline position.
3 sets : 20-15-12 + rest pause 6
4. HIGH INCLINE CHEST SUPPORTED
SUPINATED DB PRESS TO ARNOLD PRESS
set bench high at 60-70 degrees and chest support.
first part is a reverse grip press, then you rotate open and
back into another shoulder contraction. that
makes one rep. enjoy.
3 sets : failure with very conservative weight
5. SEATED CABLE CROSSOVER PULLBACK TO Y
set cables right at seated shoulder height. use the
following cues to prolong the sets as you change positions
from hardest to easiest.
a) leaning fwd
b) straight up and down
c) leaning back
3 sets : 10 to 15 in first position, then fail the rest
5. SMITH MACHINE JM PRESS
this is like a bench mixed with a skull
crusher. bar path will come down around
your chin. grip is shoulder width and
4 sets : 6-6-6-6
compound set with
SINGLE ARM ROPE PRESSDOWN
alternate which side you start with
every other set after the jm press.
4 sets : 10 to 15
Is the first – a press or dip? Like are you doing a decline press or actually a dip with hands on the bar and feet on the bench?
done as a dip which is a press similar to a decline bench. and yes hands on bar with feet on a flat utility bench.