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. UNILATERAL STRAIGHT ARM DB
PULLOVER FROM FLAT BENCH
db in neutral position hinging on the shoulder
back into the overhead position in that
neutral grip ( palm facing inward ).
3 sets : 10-10-10
2. 30 DEGREE DECLINE SMITH MACHINE BENCH PRESS
just outside shoulder width grip. bar should line up and contact
very low on chest in bottom position. tuck the elbows in a bit.
4 sets : 6-6-6-6
compound set with
SLINGSHOT PULL APARTS
using a slingshot band around the elbows
you do a rear delt pullback fly. can also use a
long band for this. Or even a glute band.
4 sets : rear delt fatigue
3. PRONATED DIPS OFF SMITH MACHINE
use these grips each set as follows
set 1 : wide pronated
set 2 : come in a couple inches each way
set 3 : just outside shoulder width
3 sets : failure
4. SEATED DB UPPERCUT FRONT RAISE | SEATED
DB PULLBACK LATERAL RAISE
supinated grip and an uppercut motion as
you raise up on the front delt | focus
on trying to slightly pull back as you raise to
the sides. this will drastically shorten the range of motion.
3 sets : 12-12-12 | 15-15-15
5. SEATED BENT ARM DB LATERAL
RAISE | SEATED DB LATERAL SWING RAISE
arms at 90 degrees and pushing shoulders open
laterally | use same weight and drop arms straight.
push out like a pendulum.
3 sets : 15 to 20 | 15-15-15
5. STANDING CABLE CROSSOVER
OVERHEAD TRI EXTENSION
cables crossed over behind the head ( kinda
odd getting in that position lol ) use wrist cuffs
or just grab cables with no attachments.
4 sets : 10-10-10-10
compound set with
UPWARD DOG PUSH UP
FROM NEUTRAL GRIP POSITION
set db’s in neutral position on the floor and
do a push up but focus on driving up and arching
your back ( obviously do this with caution
and control so you don’t hurt your back )
4 sets : failure