LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
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. SINGLE ARM CROSS BODY HIGH
TO LOW CABLE PRESS
use an incline chest supported position with
bench set to 60 degrees and kneeling on the seat.
this will be like a cross body dip type movement
that allows more range than bilateral fly.
3 sets : 15 to 20
2. BB 2 BOARD BENCH PRESS
outside shoulder width pronated bench grip with
a bench block or stop a couple inches off the chest in
the bottom position.
4 sets : 6-6-6-6 + drop 6 + drop 6
3. STRAIGHT BAR PRONATED 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 : bodyweight failure
a) super wide
b) just outside shoulder width
c) supinated just outside shoulder width
4. HIGH INCLINE CHEST SUPPORTED
DB LATERAL RAISE TO EXTERNAL
set bench to 60 degrees and lateral raise
comes out to a wide y position in front of
you. at the peak you will pull back to another
y position in the overhead. control this one
and it hits super hard.
3 sets : 12 to 15
5. CABLE V BAR FRONT RAISE | V BAR
start with the front raise for the rx reps facing away
from the pulley. after you hit the rx, swith to facing the
cable and pressing up on the front delt in an
3 sets : 15 to 20 | 8-8-8
5. SINGLE ARM ROPE PRESSDOWN
4 sets : 10 to 15
compound set with
DIAMOND V GRIP PUSH UP
OFF FLAT BENCH
hands in diamond position with elbows flared
and emphasizing a full extension of the tricep.
you can adjust your body position to be more vertical like
4 sets : failure