LATS | TRAPS | TRICEPS | NECK
LATS/TRAPS
TRICEPS/NECK
————————————–
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
____________________________________
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
—————————————————————————-
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)