Press in a straight line up keep core engaged no

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Press in a straight line up, keep core engaged, no momentum, don’t arch lower back. Bench Press 3 4-6 3 Try pinky on rings, keep shoulder-blades retracted, maintain lower back arch, press from below nipples to above shoulders. Lean-Away Cable Lateral Raises 4 8-12 45-60 seconds b/w arms Lean sideways towards direction of the raise, pull cable from in between your legs. Lying Face Pulls 4 10-12 1.5-2 Overhand grip w/ rope, pull towards face, keep elbows high, pull with elbows. Chest-Supported Row 3 6-8 2 Pull with elbows, squeeze shoulder-blades together, don’t flare elbows out. Reverse Dumbbell Flies 10-15 1.5-2 Bend forward, keep back straight, raise dumbbells out and back. Exercise Sets Reps Rest (min) Notes Front Squat 3 10-12 2.5-3 Rest barbell on front delts, keep elbows high. Deadlift 3 6-8 3 Maintain straight back, keep head/back/hips inline. Barbell Hip Thrust 3 8-12 2 Rest 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 Raise 3 6-8 1-1.5 Pause at bottom of each rep, use full range of motion. Leg Press Calf Raise 3 8-12 1-1.5 Pause at bottom of each rep, use full range of motion. 4
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DAY 4 DAY 5 REST DAY 3 PUSH WORKOUT PULL WORKOUT 18 SHOULDER SPECIALIZATION PHASE Exercise Sets Reps Rest (min) Notes Seated Dumbbell Overhead Press (RPT) 4 RPT: 6-8, 8-10, 10-12, 12-15 2-3 Lighten weight by 10% each set, don’t touch dumbbells at top, come down until elbows are at least at 90 degrees. Incline Dumbbell Press 3 6-8 2-3 Experiment with bench angles (~15-45 degrees), keep shoulder blades retracted & chest sticking out, don’t flare elbows. Flat Dumbbell Press 2 8-10 2 Keep shoulder blades retracted and chest sticking out, don’t flare elbows. Dumbbell Incline Lateral Raises 8-12 ~45-60s rest between arms Lay on incline bench, raise dumbbells out to the sides while slightly externally rotating shoulders. Overhead Rope Extensions 4 12-15 1.5-2 Take one step away from pulley (split-stance), press rope overhead, keep elbows locked. High to Low Cable Flies 3 10-15 1.5-2 Split stance, keep elbows slightly bent, crossover hands at bottom. Exercise Sets Reps Rest (min) Notes Weighted Pull-Ups (RPT) 3 RPT: 4-6, 6-8, 8-10 2-3 Wider than shoulder-width thumbless grip, pull with elbows, use full ROM (eyes over bar). Reverse Pec Deck 4 10-12 2 Experiment with grip (neutral or palms facing down), keep upper traps relaxed. Seated Row 3 8-10 2 “V-Bar” attachment, squeeze shoulder blades together, avoid rolling shoulders forward or shrugging shoulders up. Kneeling Face Pulls 4 10-15 1.5 Keep upper traps relaxed, pull towards face while raising fists towards ceiling (external rotation). Incline Dumbbell Curls 2 8-10 1.5-2 Use 30-degree bench angle, let arms hang straight down, keep elbows locked. Hammer Curls 2 8-10 1.5-2 Use neutral grip (as if holding a hammer), keep elbows locked.
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