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. LOW INCLINE CHEST SUPPORTED DB PULLBACK | DB
+ LIGHT BAND LATERAL RAISE
bench incline set at 30 to 45 degrees and chest supported. dbs
held in neutral position with arms straight. pull back
behind you into full shoulder extension. | use a very
light long band to stand on and hold with dbs in each hand.
raise out to a wide y position.
3 sets : 10 to 15 | 15 to 20
you want your hand position higher than your shoulders here
with palms facing each other on the grips. you may need to grab the
frame to gain a high enough position – seat
height can be adjust also. | just the bottom rotational portion
of an arnold press without the press. dbs start supinated in front of
you and open up and apart.
3 sets : 15 to 20 | failure with light/moderate weight
3. STANDING BB WIDE GRIP SHOULDER
PRESS FROM BEHIND THE HEAD
1.5x shoulder width grip pressing behind the head
3 sets : 15-12-10 + rest pause 5
4. PLATE LOADED MACHINE INCLINE
4 sets : 12-10-8-6 + drop 6
hands clasped grip on db raised behind the head.
emphasize the stretch position a lot here.
4 sets : 12-10-8-6
compound set with
KNEELING SUPINATED GRIP CABLE
outside shoulder width supinated grip
4 sets : 10-10-10-10