03
27
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. CHEST SUPPORTED MACHINE ROW
JUST OUTSIDE SHOULDER WIDTH
NEUTRAL GRIP
4 SETS : 12 TO 15

2. SEATED LEANING FWD
CABLE ROW
CLOSE D GRIP
4 SETS : 15 TO 20

3. UNILATERAL DB PREACHER CURL
4 SETS : 12-10-8-6

SUPERSET WITH

TRICEP BENCH DIPS
I USE RACK DIP ATTACHMENT
AND FEET UP ON BENCH
4 SETS : FAILURE

4. STANDING CABLE
ROPE HAMMER CURL

3 SETS : 15 TO 20

SUPERSET WITH

WIDE GRIP CABLE TRI PRESSDOWN
OUTSIDE SHOULDER WIDTH OVERHAND GRIP
3 SETS : 15 TO 20

————————————————————-
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 DB WRIST EXTENSION
3 SETS : 20-20-20

SUPERSET WITH

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

__________________________________

ACCESSORY WORK

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

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