SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
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. INCLINE CHEST SUPPORTED DB PULLBACK
RAISE | INCLINE DB CHEST SUPPORTED DB LATERAL
incline set to 45 degrees with dbs in supinated position and pulling
back into shoulder extension | bench angle to 60 degrees and
chest supported. raise is out and to a wide y position.
3 sets : 10 to 15 | 10 to 15
RAISE INTO SHOULDER
EXTERNAL ROTATION | BENT OVER ONE ARM DB
REAR DELT RAISE
done with cuff hooked to cable at knee height. raise out to
the side and then up and back to external rotation. | stay
on same side as lateral raise bent over into hip extension.
pull out and back at a 45 degree angle to hit the rear delt
with db in a supinated grip position.
3 sets : 12 to 15 | 10-10-10
3. HIGH INCLINE DB SHOULDER PRESS
bench at 60 degrees
1 set : do 20 partial reps in the top of the movement,
then fail in full range, then fail in bottom end partials
3 sets : 15-12-10
4. SINGLE ARM INCLINE MACHINE PRESS
single arm press
3 sets : 15-12-10
5. 15 DEGREE INCLINE DB FLY
let head slightly hang over the top of the
bench to help open up your chest. db’s stay high
almost over your neck to create a
more efficient pec stretch.
3 sets : 12-10-8
inside shoulder width pronated grip
4 sets : 12-10-8-8
compound set with
LYING EZ BAR SKULL CRUSHER
if you did the overheads strict enough with deep
range, you can take the exact weight right into this one
and just tax it till fatigue.
4 sets : failure