SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
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. SIDE LYING ONE ARM DB REAR DELT FLY |
SEATED CABLE SINGLE ARM REAR DELT FLY
side lying on flat bench with top arm hanging
across body. | set up first part at a cable so you
can pop up to a seated position. set pulley for just above
head height in seated position.
3 sets : 8 to 12 | 10 to 15
LATERAL RAISE INTO SHOULDER EXTERNAL
ROTATION | STANDING DB LATERAL
cable set to knee height in standing position. raise up laterally,
then pull up and back into the y position. | push db’s out to sides
from the hips
3 sets : 10-10-10 | 15 to 20
3. SEATED SINGLE ARM SMITH
MACHINE SHOULDER PRESS
seated on 90 degree bench and pressing with
just one side. do both sides.
3 sets : 8-8-8
1 set : 12 ( done as a set to failure around 6, then
rest paused to hit 10 total )
4. INCLINE BB BENCH PRESS
outside shoulder width grip
3 sets : 15-15-15
5. SINGLE ARM PEC DECK FLY
set seat so grip height comes across upper
3 sets : 10 to 12
cable is behind the head. best setup is with
a wrist cuff held in your hand, but just
holding on to the cable works well also.
3 sets : 10-10-10
compound set with
BODYWEIGHT SKULL CRUSHER
done from floor postion off forearms
and extending arms from the elbows.
this is hard.
3 sets : failure