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
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. BAND + KB/DB UPRIGHT ROW INTO
SHOULDER EXTERNAL ROTATION |
STANDING DB LATERAL RAISE
take a medium thickness band and loop it around a db or
through a kb. grab ends of band and do an upright row,
that transitions into an external shoulder rotation.
grip on band is pronated. | stereotypical db
3 sets : 8-8-8 | 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 : 12-12-12 | 15-15-15
3. SEATED SMITH
MACHINE SHOULDER PRESS
seated on 90 degree bench and pressing with
just one side. do both sides.
3 sets : 8-8-8
4. INCLINE DB FLY
30 degree bench angle. really keep db’s
high over the chest almost like you’re slighlty
pulling them back as you lower. you’ll feel
the stretch increase across the upper chest
when you do this.
3 sets : 15-15-15
5. SEATED CABLE PULLOVER
90 degree hackrest with high pulley setup.
set bench in center of cable crossover trainer
and out in front a bit. use wrist cuffs or hang onto
cables and do a pullover like you would do from
a bench position.
3 sets : 15 to 20
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
UPWARD DOG PUSH UPS
this will encourage you to drive with your triceps into
a full extension. full extensions then partials till
3 sets : failure