LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
3 sets : 20-15-12
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. CALF RAISE FROM HIP THRUST POSITION
shoulder supported on bench with a short stride
and driving up in plantar flexion.
3 sets : 10 to 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
1. SEATED DECLINE CABLE FLY
create a decline position by sliding your butt
out on the seat and laying back. set cable to lower
chest height in seated position.
3 sets : 20-15-12 + rest pause 6
2. ONE ARM DB BENCH PRESS WITH GLUTE
BAND AROUND WRISTS | BB BENCH PRESS
use a glute band to create extra tension and stability
demand as you press one db in a neutral grip
3 sets :8-8-8
2 sets : 6-6 + drop 6
3. STRAIGHT BAR 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
4. HIGH INCLINE BACK SUPPORTED
BUMPER PLATE FRONT DELT SEQUENCE
set bench high at 60-70 degrees and back support.
use probably a light plate and grab at 9 and 3 o clock.
a) truck drivers : hand over fist rotations
b) front raise
c) supinated grip press : underhanded at 8 and 4 o clock
2-3 sets : 15 to 20 in each position
5. STANDING CROSS BODY CABLE LATERAL RAISE
cables set to low position and raise will come across your body
away from the pulley. come all the way through the top and pull back to
the y position ( shoulder external rotation )
3 sets : 12-12-12 + drop 12 db lateral raise
5. CLOSE GRIP TRICEPS PRESSDOWN
inside shoulder width pronated grip kneeling on flat
bench, bc see next exercise…
4 sets : 20-15-12-10
compound set with
EZ BAR JM PRESS
just inside shoulder width pronated grip. this
one is part skull crusher and part press.
4 sets : 6-6-6-6