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. STANDING CABLE CROSSOVER FACE PULL | STANDING ONE ARM
CABLE LATERAL RAISE
cables crossed over and no attachments. do this like a rear delt row.
if you imagine the line of the rear delt muscle fibers,
match that angle and you’re all set.
| drop one pulley to low position and use wrist cuff with hook
to inside of wrist – full tension through entire raise
with cable tension.
3 sets : 10 to 15 | 10 to 15
OVER EZ BAR REAR DELT PULLBACK
cable height set at shoulder height in standing position. cuffs worn
with hooks to inside of wrist. | 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 for lighter weight. might hear some cracking
and popping as your shoulders break through some jammed
3 sets : 10 to 15 | 10 to 12
3. SEATED SINGLE ARM DB SHOULDER
1 warm up set
as you press up, move weight into a central position
3 sets : 6-6-6
1 set : bilateral 15 to 20
4. INCLINE BB BENCH PRESS
set bench incline at 45 degrees and use
a just outside shoulder width pronated grip. now,
let the bar come as low on your chest as you can
into more shoulder extension. this will dramatically
make the lift harder and loading lighter. press up into
an arcing motion.
3 sets : 12-10-8
*after you rx reps each set go with a 1.4x shoulder
width grip and press from the chin to top position only
use a supinated grip just outside shoulder width
4 sets : 15-12-10-8
compound set with
STANDING DB FRENCH PRESS
single db behind the head extension
4 sets : 6 to 8