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Press in a straight line up, keep core engaged, no momentum, don’t arch lower back.Bench Press34-63Try pinky on rings, keep shoulder-blades retracted, maintain lower back arch, press from below nipples to above shoulders.Lean-Away Cable Lateral Raises48-1245-60 seconds b/w armsLean sideways towards direction of the raise, pull cable from in between your legs.Lying Face Pulls410-121.5-2Overhand grip w/ rope, pull towards face, keep elbows high, pull with elbows.Chest-Supported Row36-82Pull with elbows, squeeze shoulder-blades together, don’t flare elbows out.Reverse Dumbbell Flies10-151.5-2Bend forward, keep back straight, raise dumbbells out and back.ExerciseSetsRepsRest (min)NotesFront Squat310-122.5-3Rest barbell on front delts, keep elbows high.Deadlift36-83Maintain straight back, keep head/back/hips inline.Barbell Hip Thrust38-122Rest upper back on bench, place bar on hips, avoid arching back, feet placed so that shins are vertical at top position.Single Leg Weighted Calf Raise36-81-1.5Pause at bottom of each rep, use full range of motion. Leg Press Calf Raise38-121-1.5Pause at bottom of each rep, use full range of motion.4
DAY 4DAY 5RESTDAY 3PUSH WORKOUTPULL WORKOUT18SHOULDER SPECIALIZATION PHASEExerciseSetsRepsRest (min)NotesSeated Dumbbell Overhead Press (RPT)4RPT: 6-8,8-10, 10-12,12-152-3Lighten weight by 10% each set, don’t touch dumbbells at top, come down until elbows are at least at 90 degrees.Incline Dumbbell Press36-82-3Experiment with bench angles (~15-45 degrees), keep shoulder blades retracted & chest sticking out, don’t flare elbows.Flat Dumbbell Press28-102Keep shoulder blades retracted and chest sticking out, don’t flare elbows.Dumbbell Incline Lateral Raises8-12~45-60s rest between armsLay on incline bench, raise dumbbells out to the sides while slightly externally rotating shoulders.Overhead Rope Extensions412-151.5-2Take one step away from pulley (split-stance), press rope overhead, keep elbows locked.High to Low Cable Flies310-151.5-2Split stance, keep elbows slightly bent, crossover hands at bottom.ExerciseSetsRepsRest (min)NotesWeighted Pull-Ups (RPT)3RPT: 4-6,6-8, 8-102-3Wider than shoulder-width thumbless grip, pull with elbows, use full ROM (eyes over bar).Reverse Pec Deck410-122Experiment with grip (neutral or palms facing down), keep upper traps relaxed.Seated Row38-102“V-Bar” attachment, squeeze shoulder blades together, avoid rolling shoulders forward or shrugging shoulders up.Kneeling Face Pulls410-151.5Keep upper traps relaxed, pull towards face while raising fists towards ceiling (external rotation).Incline Dumbbell Curls28-101.5-2Use 30-degree bench angle, let arms hang straight down, keep elbows locked.Hammer Curls28-101.5-2Use neutral grip (as if holding a hammer), keep elbows locked.