02
25
2022

UPPER CHEST | REAR&MEDIAL DELTS | LONG HEAD TRIS | POSTERIOR CALVES (SATURDAY)

By Adam 0

UPPER CHEST | REAR&MEDIAL DELTS
LONG HEAD TRIS | POSTERIOR CALVES
(SATURDAY)

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PREHAB/ACTIVATION/MOBILITY
THORACIC SPINE MOBILITY
ROTATOR CUFF RELEASE/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
PRESSING MOBILITY
______________________________________

1A. STANDING SINGLE ARM HIGH PULLEY
REAR DELT CROSS BODY FLY
cable set above head height in standing position. no attachments
with a neutral grip on cable and pull cross body in the motion
of a rear delt fly. movement is high to low in nature.
3 sets : 20-15-15

 

superset unilaterally with
(this means do all one side in the superset – then the other)

 

1B. SINGLE ARM DB UPRIGHT ROW
looks like a bent arm lateral raise in the top position
for reference.
3 sets :  20-15-15

 

2. UNILATERAL LEANING DB LATERAL RAISE
(LEANING AWAY THEN
LEANING INTO)
this is a mechanical dropset where you lean away from the
raise and take it to rx reps, then lean into it and go till
exhaustion. match sides for reps.
3 sets : 10-10-10 + mechanical position change failure
*match sides for reps

 

3. INCLINE CHEST SUPPORTED DB REAR
DELT RAISE
set bench at 45 degrees and move in a reverse pec
deck fly motion focusing on keeping the rear delt
under tension the entire time.
3 sets : 25-20-15

 

4. SEATED D GRIP CABLE FLY
INTO SUPINATION
set cables at chest height in a seated position. the motion will be slightly low
to high in nature and you’ll rotate into supination
as you come into the contraction.
4 sets : 15-12-10-8

 

5.  INCLINE BB BENCH PRESS
use a shoulder saver or stop press a few inches
above chest height in the bottom position.
just outside shoulder width grip.
4 sets : 8-8-6-6 + drop 6
*use short rest periods

 

6A. SMITH MACHINE GUILLOTINE PRESS
outside shoulder width grip and elbows do flare out
on this one so be protective of your shoulders.
3 sets : 20-20-20

 

superset with

 

6B. DB CALIFORNIA PRESS
shoulder width neutral grip and this
is a mix of a skull crusher and a close grip
bench press. skull crusher negative and close
press positives.
3 sets : 8-8-8

 

7. SINGLE ARM BENT OVER
CABLE TRI KICKBACK
no attachments with a neutral grip on
the cable itself.
3 sets : 15-12-10 + rest pause 5

 

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POSTERIOR CALVES
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1. SEATED CALF RAISE
 change toe position each set
(toe in, straight fwd, heel in)
3 sets : 15-15-15

2. DONKEY RAISE
stiff legged position with toes elevated
and staying on the stretch even in the
contraction of this one.
3 sets : failure

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