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
BANDED SHOULDER OPENER
reverse band tension around shoulder joint
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. STRAIGHT ARM BB PULLOVER
lying on flat bench with pronated grip
shoulder width. use db’s or a lighter bar
if you can’t manage a full bb bc this is
very hard to do. i set spotter arms up on a
rack for the depth and safety.
3 sets : 10-10-10
2. CHEST FOCUSED DIPS
neutral dip grip with chest over movement
pressing like a decline bench.
4 sets : 12-10-8-8 + rest pause 2
3. SMITH MACHINE SLIGHT
DECLINE BENCH PRESS
outside shoulder width pronated grip
3 sets : 15-12-10 + rest pause 5
4. EZ BAR FRONT RAISE PULLBACK RAISE
wide pronated grip front raise to a pause, then you pull
back towards your body like a face pull.
3 sets : 10 to 15
5. SEATED DB PULLBACK LATERAL RAISE
| STANDING BENT ARM DB BENT ARM
lateral raise with straight arms that kinda push back
behind you | arms in bent position doing a typical
3 sets : 15-15-15 | 15-15-15
5. SINGLE ARM OVERHEAD CABLE
wrist cuff hooks to cable with arm behind
the head. cable with no attachments
4 sets : 10-10-10-10
compound set with
SINGLE ARM CABLE PRESSDOWN
change position to a single arm pressdown
with the same grip.
4 sets : failure on same weight