03
27
2021

LATS | TRAPS | TRICEPS | NECK

By Adam 0

LATS/TRAPS
TRICEPS/NECK

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PREHAB/ACTIVATION/MOBILITY

RHOMBOID RELEASE USING TENNIS BALL
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS

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1. CHIN GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH REVERSE GRIP
4 SETS : 12 TO 15 + DROP 8
TEMPO CUE : 2:1:1

SUPERSET WITH

STANDING PLATE FRONT RAISE
TO OVERHEAD POSITION

4 SETS : 20 TO 25

2. SEATED HIGH TO LOW
CABLE ROW
USE CLOSE D GRIP HANDLE
4 SETS : 12 TO 15 + REST PAUSE 6 ON LAST SET
TEMPO CUE : 2:0:1

3. BENT OVER DB ROW
BEND OVER IN RDL POSITION AND PERFORM
A STRICT ROW.
4 SETS : 12-10-8-6 + DROP 6
TEMPO CUE : 2:0:1

4. INCLINE CHEST SUPPORTED STRAIGT ARM
LAT PULLDOWN
USE 60 TO 75 DEGREE INCLINE AND A LONG
ROPE ATTACHMENT.
4 SETS : 10 TO 12 + DROP 6
TEMPO CUE : 2:0:1

5. SEATED EZ BAR
OVERHEAD TRI EXTENSION
INSIDE SHOULDE WIDTH GRIP
4 SETS : 10-10-10 + DROP 10

6. CHEST SUPPORTED
INCLINE DB KICKBACKS
30-45 DEGREE INCLINE POSITION
3 SETS : 10-10-10 + DROP 10

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ACCESSORY WORK

A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)

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