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. REVERSE PEC DECK FLY |
BENT OVER EZ BAR REAR
in extension position arms are straight, and when you
pull open itll almost be like a row that shortens the rear
delt. feel this out. | supinated shoulder width
grip pulling back into rear delts.
3 sets : 15-15-15 | 10-10-10
PULLBACK | SEATED DB LATERAL RAISE
cables crossed from pulley set at shoulder height and
pulling up and back to a y position. | lateral raise
that comes forward slightly to a y postion.
3 sets : 12 to 15 | 10-10-10
3. SEATED SNATCH GRIP BB PIN PRESS
wide pronated grip with safety pins set to your
mobility range behind the head.
4 sets : 12-10-8-6
4. INCLINE MACHINE
CONVERGEING CHEST PRESS
3 sets : 15-12-10 + rest pause 5
5. INCLINE DB FLY
30 degree incline with d grip handles
on cables in a low position. pulling path
should be across the upper chest.
3 sets : 10-10-10
hands clasped together on db handle
with db behind the head
4 sets : 12-10-8-6compound set with
CABLE NEUTRAL PRESSDOWN
use a shoulder width neutral grip. i use
lifting straps to gain that position.
4 sets : 10 to 15