LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS
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
TENNIS BALL RELEASE ON ROTATOR CUFF
ball placed on cuff and arm ran through motions to
break adhesions that typically cause shoulder pain
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. BENT ARM DB PULLOVER
hands clasped on handle of single db.
done from lying position on flat bench.
3 sets : 12-10-8 + drop 8
2. ROCKING CHEST FOCUSED DIP
in the bottom of the dip, the body should be declined
in pressing nature ( chest tipped over movement ). as
you press you will drive to a more vertical torso
3 sets : failure
*can add weight with dip belt if you can rep more than
10 strict bodyweight. may need assisted dips also.
3. SLIGHT DECLINE DB CONVERGING
toss a 25 lb bumper plate under front of bench for
decline. as you press, you will converge the db’s into
the top position
4 sets : 8-8-8-8
4. SEATED SINGLE ARM
PEC DECK FLY
done unilaterally so you can bring
shoulder into more adduction and
nail the chest in a unique way that
is often untouched.
3 sets : 15-12-10 + drop 10
5. SEATED DB SHOULDER PRESS ( NO
BACK SUPPORT ) | SEATED DB
db’s press from a seated position | raise
out to a wide y position.
3 sets : 10 to 15 | 15 to 20
5. SUPINATED EZ BAR NOSE BREAKER
hands together with a reverse grip and done
like a skull crusher but with a sharper angle.
4 sets : 6-6-6-6
compound set with
PRONATED GRIP CABLE PRESSDOWN
shoulder width pronated grip
4 sets : 10-10-10-10