05
14
2021
CHEST
CHEST/SHOULDERS/TRAPS/CALVES
REAR DELT EMPHASIS
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PRE-HAB/ACTIVATION/MOBILITY
SHOULDER OPENERS
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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CALVES
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THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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CALVES
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*IF YOU’RE HAVING CALF DEVELOPMENT ISSUES TRY TO HOLD A SUPER LONG ECCENTRIC NEGATIVE STRETCH TO BYPASS THE ACHILLES AND TAP INTO THE MUSCLES SO THEY ACTIVATE AND YOU CAN CONNECT WITH THEM.
1. SINGLE LEG CALF PRESS
USE LEG PRESS
3 SETS : 15-15-15
USE LEG PRESS
3 SETS : 15-15-15
2. DONKEY CALF RAISE
KEEP LEGS STIFF FOR PROPER RANGE AND
CONTRACTION
3 SETS : 12-12-12
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1. SINGLE ARM CABLE REAR DELT FLY
IMAGINE REVERSE PEC DECK FLY DONE
UNILATERALLY. STAND PERPENDICULAR TO THE
CABLE
3 SETS : 15-15-15
IMAGINE REVERSE PEC DECK FLY DONE
UNILATERALLY. STAND PERPENDICULAR TO THE
CABLE
3 SETS : 15-15-15
SUPERSET WITH
STANDING EZ BAR OVERHEAD
EXTERNAL ROTATION
HINGE UP AND BACK FROM THE
90/90 POSITION
BACK IS ONE REP.
3 SETS : 8-8-8
EXTERNAL ROTATION
HINGE UP AND BACK FROM THE
90/90 POSITION
BACK IS ONE REP.
3 SETS : 8-8-8
2. BENT OVER EZ BAR REAR DELT
REVERSE RAISE
BENT OVER WITH BAR BEHIND THE
KNEES AND PULLING STRAIGHT ARMS
BACK BEHIND YOU.
3 SETS : 12-12-12
REVERSE RAISE
BENT OVER WITH BAR BEHIND THE
KNEES AND PULLING STRAIGHT ARMS
BACK BEHIND YOU.
3 SETS : 12-12-12
3. INCLINE BB HIP BRIDGE PRESS
USE BENCH THE NARROW WAY FOR SHOULDER
SUPPORT JUST LIKE A HIP THURST. LET YOUR
HIPS DROP DOWN AND THIS OPENS YOU UP
FOR A NASTY STRECTH ACROSS THE CHEST.
4 SETS : 15-12-10-8 + DROP 4
USE BENCH THE NARROW WAY FOR SHOULDER
SUPPORT JUST LIKE A HIP THURST. LET YOUR
HIPS DROP DOWN AND THIS OPENS YOU UP
FOR A NASTY STRECTH ACROSS THE CHEST.
4 SETS : 15-12-10-8 + DROP 4
SUPERSET WITH
STANDING ROPE & DB UPRIGHT ROW
PUT ROPE AROUND DB HEAD AND
PULL UP INTO TRAPS. GREAT VARIATION.
4 SETS : 12 TO 15
4. SLIGHT DECLINE DB BENCH PRESS
PUT PLATE UNDER FLAT BENCH FOR A SLIGHT
DECLINE POSITION
2-3 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
PUT PLATE UNDER FLAT BENCH FOR A SLIGHT
DECLINE POSITION
2-3 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
5. PEC DECK FLY TO SQUEEZE PRESS
PERFROM FULL SET OF FLYS, THEN FINISH WITH SQUEEZE
PRESS REPS TO FAILURE
4 SETS : 12 TO 15
*squeeze press reps are just additional to the prescribed range
PERFROM FULL SET OF FLYS, THEN FINISH WITH SQUEEZE
PRESS REPS TO FAILURE
4 SETS : 12 TO 15
*squeeze press reps are just additional to the prescribed range
6. DECLINE EZ BAR PULLOVER
USE SLIGHT DECLINE BENCH AND KEEP
ARMS STRAIGHT WITH TENSION ON THE
CLAVICULAR PORTION OF THE CHEST.
3 SETS : 10-10-10
USE SLIGHT DECLINE BENCH AND KEEP
ARMS STRAIGHT WITH TENSION ON THE
CLAVICULAR PORTION OF THE CHEST.
3 SETS : 10-10-10