BACK | BICEPS | TRICEPS | NECK | FOREARMS
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. *Â 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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OUTSIDE SHOULDER WIDTH REVERSE GRIP
4 SETS : 12 TO 15 2. UNILATERAL SEATED CABLE ROW
USE D GRIP HANDLE 4 SETS : 12 TO 15
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 8SUPERSET WITHINCLINE CHEST SUPPORTED DB KICKBACK
45 DEGREE BENCH ANGLE
4 SETS : 8-8-8-8 + DROP 8
4. CROSS BODY DB HAMMER CURL
3 SETS : 15 TO 20
SUPERSET WITH
SEATED DB OVERHEAD TRI EXTENSION
USE 1 DB WITH PALMS UP TO IT, RAISING BEHIND THE HEAD
3 SETS : 15 TO 20
FOREARMS
FLEXORS/EXTENSORS
————————————————————- 1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15SUPERSET 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)