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. REVERSE PEC DECK FLY
3 sets : 25-20-15
2. CHEST FOCUSED DIPS
feet rear elevated to pull your chest
over the movement to make it like
a neutral decline press position.
3 sets : failure
3. SMITH MACHINE DECLINE BENCH PRESS
outside shoulder width pronated grip
4 sets : 12-10-8-6 + drop 6
*in between each set hold a medicine ball in the
bench press position and squeeze to together as hard
as you can.
4. INCLINE CHEST SUPPORTED
HIGH TO LOW CABLE FLY
using d grip handles from a slightly
bent fwd position. experiment with
the incline angles on this one each set.
3 sets : 20-15-12 + rest pause 67
5. REVERSE GRIP SEATED DB SHOULDER
PRESS| SINGLE ARM CABLE LATERAL RAISE
supinated grip with elbows in tight as you press up, so you
can feel out the anterior delt. no need to press to full arm
extension. | cable set to low position and using a cuff or d
grip handle to raise out to the side.
3 sets : 12 to 15 | 10 to 15
5. BENT OVER DB KICKBACK
upper arm needs to be parallel to the floor to be worth a
shit on these. really hit a hard contraction on the extension of these with
a weight so light you feel embarrassed lol.
4 sets : 10-10-10-10
compound set with
CABLE X PRESSDOWN
cables crossed over to make an x. no attachments
on the cables.
4 sets : 12-10-8-6