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. KNEELING SINGLE ARM CROSS BODY HIGH
TO LOW CABLE PRESS/FLY
kneeling position on a pad sideways to the cable.
this will be like a cross body dip type movement
that allows more range than bilateral fly.
3 sets : 15-12-10
2. SMITH MACHINE 1 BOARD
outside shoulder width pronated bench grip with
a bench block or stop a couple inches off the chest in
the bottom position.
4 sets : 8-8-8-8 + drop 8
3. CHEST FOCUSED DIPS
using neutral dip bars and leaning over
the movement like a decline press would be.
3 sets : all out failure
4. UNILATERAL CABLE LATERAL RAISE
INTO EXTERNAL ROTATION
set pulley to wrist height in standing position.
raise out to the side laterally, then pull back to
the Y position like a pullback
3 sets : 10 to 15
5. INCLINE CHEST SUPPORTED DB
CLAP FRONT RAISE | FRONT RAISE WAVE PULSE
set bench at 45 degrees and chest support. db’s are in neutral
position (thumbs up) as you hit the top of the raise, pull the db’s in
together. | once you hit the rx on the raise, drop to lighter
db’s and only do the top clap position.
3 sets : 10 to 15 | failure
5. REVERSE GRIP TRI PRESSDOWN
shoulder width supinated grip
4 sets : 15-12-10-8
compound set with
CLOSE GRIP PRONATED PRESSDOWN
inside shoulder width over hand grip
4 sets : 6-6-6-6