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. PRONATED CHEST FOCUSED DIP
overhand grip on bar with feet rear elevated
on a bench behind you. use grip progression as listed.
set 1 : wide grip
set 2 : just outside shoulder width
set 3 : shoulder width
3 sets : failure
2. SLIGHT DECLINE DB BENCH PRESS
set a slight decline position on bench
4 sets : 10-10-8-6 + drop 6
3. STANDING CABLE CROSSOVER FLY
high to low cable motion sweeping across the
3 sets : 15 to 20
4. HIGH INCLINE CHEST SUPPORTED
DB LATERAL RAISE INTO EXTERNAL ROTATION
bench incline set to 60 degrees. first part of the motion is
lateral raise. stop where shoulder parallels the floor. from there
you’ll pull up and back into external rotation.
3 sets : 12-12-12
5. INCLINE CHEST SUPPORTED DB
UPPERCUT FRONT RAISE
dbs in supinated position and raised in an uppercut
motion on the front delt.
3 sets : 10 to 15
5. BENT OVER CABLE TRICEP KICKBACK
use 2 ropes on one cable or cables crossed over
with no attachments.
4 sets : 10-10-10-10
compound set with
CLOSE GRIP NEUTRAL PUSH UP
(long band around body if resistance is needed)
set a couple db’s on the floor at shoulder width.
focus on full triceps extension in the top.
4 sets : failure