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. SEATED BENT FWD DB REAR
DELT ROW | STANDING ONE ARM
DB LATERAL RAISE
pulling up and back across the rear delts using
a supinated grip | use that same bench to hang
onto for support to raise with other arm.
3 sets : 15-12-10 | 15-15-15
OVER EZ BAR REAR DELT PULLBACK
bench incline set at 30 to 45 degrees and chest supported. | grip is
just outside shoulder width and you can pull this one through
as far as your shoulders can go. goal here is max shoulder
extension – you’ll have to fight to get that. may need light
db’s instead of a bar also.
3 sets : 10 to 15 | 10 to 12
3. SINGLE ARM DB SHOULDER PRESS
1 warm up set
4 sets : 8-8-8-8
4. HIGH INCLINE BB BENCH PRESS
set bench incline at 45-60 degrees and use
a 1.5x shoulder width pronated grip.
3 sets :15-15-15
use a supinated grip
4 sets : 15-12-10-8
compound set with
STANDING DB FRENCH PRESS
single db behind the head extension
4 sets : 6-6-6-6