SHOULDERS | UPPER CHEST | MED. & LATERAL TRICEPS | CALVES (WEDNESDAY)
SHOULDERS | UPPER CHEST
MED. & LATERAL TRICEPS | CALVES
(WEDNESDAY)
———————————–
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
—————————–
CALVES
—————————–
RAISE ON LEG PRESS
leg press as resistance
3 sets : failure
2. SEATED DB TIB RAISE
heels on edge of bench with glute band added across
feet for resistance.
3 sets : 20-20-20
superset with
DONKEY RAISE
legs stiff and ass back to keep it on the top end of the rep
only with the gastroc. you’ll have a crazy stretch on this
one the entire rep when you do it right.
3 sets : failure
___________________________________________________________
DB BUTTERFLY RAISE
set bench incline 60 degrees and kneel chest supported.
db’s move orbitally like a butterfly swim stroke.
place more emphasis on the back end and middle portion
of this one.
superset with
REAR DELT RAISE
same bench setup. turn pinky side of hands up and
raise in a v motion slightly out in front of you.
3 sets : 15-15-15
(SEATED OR STANDING)
3 sets : 30-20-15 superset with
STANDING DB ARNOLD PRESS ROTATIONS
just the rotational portion of the arnold press minus
the actual press
3 sets : 10-10-10
set incline to 60-70 degrees and use a just outside
shoulder width pronated grip.
4 sets : 8-6-4-4 + drop 4 + rest pause 2
4. INCLINE DB FLY to
SINGLE ARM CABLE UPPERCUT FLY
set bench at 30 degrees
3 sets : 12-10-8
1 set uppercut fly : 15 to 20
5. LYING DB UPPER CHEST PULLOVER
i use 2 db’s held together in neutral position, but you
can use one db with palms up. make sure you squeeze into
your chest into the top end.
3 sets : 12-10-8
superset with
arms tight to sides and db’s in neutral position. as you hit
the top postion rotate your wrists to pronated position.
3 sets : 10-10-10
INCLINE DB OVERHEAD RAISE
set bench at 60 degrees and side support. db starts in
thumbs down neutral, but as you hit the top you roll it over
to supinated position.
3 sets : 15-12-10