Chest, Triceps, Shoulders, and Traps with Dane Gray (he/him)

Chest, Triceps, Shoulders, and Traps with Dane Gray (he/him)


  • 2x15 banded external rotations
  • 2x15 banded row (retract scap)
  • 2x15 straight arm band pull apart (knuckles forward)

Warmup using the following method to find working weight for first exercise 

  • 12 reps @ estimated 30 rep max (1 min rest)
  • 8 reps @ estimated 20 rep max (1 min rest)
  • 4 reps @ estimated 10 rep max (1 min rest)

Then, pick a weight you could complete the programmed reps within. After each set take as much time as you need to be breathing normally and feeling strong again. This is how you warm up and choose loads for the first exercise in your daily session. For all other exercises, you can just do the set of 8 and 4, or even just the set of 4 if you already feel nice and warmed up

  • 1 x 6-8  top set barbell bench press
  • 2 x 8-15 barbell bench (4:2:0 tempo)
    • 4 second eccentric, 2 second pause on chest, as fast as possible concentric
  • 3 x 10-15 Low Incline DB Press
    • Arch upper back, BIG Open chest, inside of DB touch front delt
  • 3 x 10-20 dips (assisted if can’t be in rep range)
    • As deep as shoulders allow, big stretch in chest at bottom with slight pause.
    • *Imagine you’re touching a button with you chest at the bottom*
  • 2 x AMRAP (As Many Reps As Possible) deficit pushups
    • (as many reps as possible)
    • Place hands on 2-3 stacked 25lb plates to allow for extra ROM.
  • 4 x 8-15 seated DB lateral raises (PAUSED)
    • Hold top portion of lateral raise for 3 count
  • 3 x 15-20 smith machine upright rows
    • Pull bar to forehead with slow eccentric, medium grip, HIGH elbows 
  • 4 x 20-30 leaning dumbbell shrugs
    • Bent very slightly over, Shrug shoulders to ears, big pause at top, let weight pull your shoulders down. Retract scapula 
Designed By: Dane Gray, MS, ACSM CEP 
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