03
12
2021

BACK/BICEPS TRICEPS/NECK FOREARMS

By Adam 0

BACK/BICEPS
TRICEPS/NECK
FOREARMS

—————————————————-

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
______________________________________

———————————————————–
NECK
————————————————————

*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

______________________________________________


1. BENT OVER SINGLE DB CUPPED ROW
HANG ONTO THE HEAD OF ONE HEAVY DB AND
PERFORM DEAD STOP ROWS FROM THE FLOOR
USING A NEUTRAL GRIP POSITION.
4 SETS : 12 TO 15 + DROP 6 ON LAST SET

2. WIDE GRIP PULL UP
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FAILURE

3. STANDING EZ BAR CURL TO DRAG CURL
JUST OUTSIDE SHOULER WIDTH GRIP
HIT REPS ON FIRST CURL, THEN FAIL ON DRAGS
4 SETS : 10 TO 12
*THEN DRAG CURL TO FAILURE

SUPERSET WITH

DB NEUTRAL GRIP SKULL CRUSHER TO PRESS
HIT REPS ON SKULL CRUSHER THEN PRESS TO FATIGUE
(MAY BE TOO LIGHT FOR DROP TO PRESS, SO YOU CAN SNAG
SOME HEAVIER DB’S FOR THE PRESS)
4 SETS : 10 TO 12
*THEN PRESS TO FAILURE

4. CROSS BODY CABLE HAMMER CURL
USE SINLGE ROPE ATTACHMENT OR BARE CABLE
3 SETS : 12 TO 15

SUPERSET WITH

CABLE CROSSOVER TRI PRESSDOWN
CABLES CROSSED WITH NO
ATTACHMENTS
3 SETS : 12 TO 15

————————————————————-
FOREARMS
FLEXORS/EXTENSORS
————————————————————-

1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15

SUPERSET WITH

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

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

SUPERSET WITH

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

__________________________________

ACCESSORY WORK

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

——————————–
RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
——————————–

ACCESORY WORK MENU LINK IS OUT IN THE WORKOUT LINKS AREA

ALPHA GLUTES | NECK | CALVES | ABS | MOBILITY WORK | CONDITIONING

1. JOIN “ALPHA GLUTES” TO INCORPORATE THOSE WORKOUTS
2. LOOK AT THE ACCESSORY WORK IN THESE WORKOUTS
THAT YOU AREN’T CURRENTLY DOING
3. FIX YOUR LEAKS!

*******

 

****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING.

**FOR CARDIO/CONDITIONING PROTOCOLS, CONSULT WITH YOUR COACH BASED ON YOUR PERSONAL NEEDS/GOALS.

**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. ALSO YOU COULD BE ON ADVANCED MANAGEMENT AND BE USING THE WORKBOOK TOOL AS WELL. THAT NEEDS TO BE FILLED OUT AND SENT WEEKLY AS WELL.

Comment
0

Leave a reply

Alpha Elite Physiques implements precision performance based nutrition and a training structure that accommodates any client and their respective goals.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven