02
26
2021

BACK/BICEPS TRICEPS/NECK FOREARMS

By Adam 0

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BACK/BICEPS
TRICEPS/NECK
FOREARMS

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PRE-HAB/ACTIVATION/MOBILITY

BAND SHOULDER OPENERS
HANGING LAT STRETCH
SHOULDER INTERNAL/EXTERNAL ROTATION
UPPER TRAP STRETCH WITH BARBELL
BICEP/TRICEP MASH ON TENNIS BALL
DB RADIAL + ULNAR DEVIATION
DB SUPINATION + PRONATION
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NECK
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*done with head harness, cable. db, or weight plate

1. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 15-15

2. * LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 15-12-10

3. *LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 15-12-10

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1. SEATED WIDE GRIP CABLE ROW
OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-12-10-8 + DROP 8

2. CLOSE D GRIP LAT PULLDOWN
4 SETS : 15-12-10-8 + DROP 8

3. STANDING CABLE COMMERFORD CURL
LOW PULLEY CABLES CURLING FROM
YOUR SIDES
4 SETS : 15-12-10-8 + DROP 8

SUPERSET WITH

SINGLE DB OVERHEAD TRI EXTENSION
TO TRI EXTENSION PRESS OFF CHEST
PALMS UP TO SINGLE DB THEN BRING OVER THE
FRONT AND PRESS UP FROM UPPER CHEST
4 SETS : 15-12-10-8
*EXTENSION PRESS IS FAILURE AFTER THE INTIAL REPS

4. STANDING DB WAITER CURL
PALMS UP INTO SINGLE DB
3 SETS : 15-12-10 + DROP 10

SUPERSET WITH

HANDS TOGETHER SMITH MACHINE
BENCH PRESS
VERY CLOSE GRIP
3 SETS : 15-12-10 + DROP 10

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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15

SUPERSET WITH

2. DB SUPINATION + PRONATION
2 SETS : 15-15

3. UNILATERAL DB WRIST EXTENSION
3 SETS : 20-20-20

SUPERSET WITH

UNILATERAL DB WRIST FLEXION
3 SETS : 20-20-20

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ACCESSORY WORK

A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)

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