03
19
2021

BACK/BICEPS TRICEPS/NECK FOREARMS

By Adam 0

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 LOW CABLE D GRIP ROW
LEAN FORWARD AND PULL IN LOW TO HIT
THE LOWER LATS
4 SETS : 12 TO 15 + REST PAUSE 6 ON LAST SET

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

3. STANDING LOW PULLEY
CABLE COMMERFORD CURL

4 SETS : 10 TO 12
*THEN DRAG CURL TO FAILURE

SUPERSET WITH

TRICEP DIPS
STAY MORE VERTICAL IN
BODY POSITION
4 SETS : FAILURE

4. STANDING DB UNILATERAL
CROSS BODY HAMMER CURL
3 SETS : 15 TO 20

SUPERSET WITH

UNILATERAL BENT OVER CABLE
TRI KICKBACK
NO ATTACHMENTS TO PULLEY
3 SETS : 12 TO 15

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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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