SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
FROM HIP THRUST POSITION
into aggressive plantar flexion
3 sets : 15-12-10
2. STANDING HEELS WEDGED
toes to shins in dorsiflexion using a ramp
or slant board
3 sets : 15-15-15
3. STANDING DONKEY RAISE
keep locked in on the stretch position,
bc a stretched muscle under tension is
a recruited muscle for growth.
3 sets : 10 to 15
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 : 20-20
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
STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10
1. HIGH INCLINE CHEST SUPPORTED DB
REAR DELT PULLBACK | SEATED
CABLE CROSSOVER PULLBACK TO Y
bench set to 60 degrees and db’s are pulled back behind you
in shoulder extension | cables crossed over at shoulder height
and pulling back into external rotation to a y
3 sets : 10 to 15 | 10 to 15
*set this sequence up in a cable crossover station so
LOW INCLINE CHEST SUPPORTED DB
REAR DELT RAISE
seated and raising with bent arm position. at the top of the lateral
raise, pull back into external rotation. | incline set
at 30 degrees and doing this like a reverse
pec deck fly.
3 sets : 15 to 20 | 15 to 20
3. SEATED DB SHOULDER PRESS
flare elbows out so path is right inline
with your head. a path you couldn’t take
with a bb.
4 sets : 8-8-8-8 + drop 12
4. HIGH INCLINE SMITH MACHINE
BENCH PRESS | PEC MINOR DIP
outside shoulder width pronated grip |
dip done but with arms staying straight.
3 sets : 15 to 20 | failure
5. STRAIGHT ARM BB PULLOVER |
GUILLTINE PUSH UP OFF FLAT BENCH
shoulder width pronated grip. i use spotter
arms for the bottom position and safety.
if a bb is too heavy for you, try and ez bar. |
hands on edge of bench with feet on
the floor. hands outside shoulder width.
3 sets : 10-10-10 | failure
inside shoulder width pronated grip
3 sets : 10-10-10
compound set with
i set up using a dip attachment
on a rack and elevate my feet on a bench.
this puts you in a better position than
bench dips with hands behind you and
gains you a neutral grip.
3 sets : failure