04
02
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. WIDE CHIN GRIP LAT PULLDOWN
OUTSIDE SHOULDER WIDTH REVERSE GRIP
4 SETS : 12 TO 15

2. UNILATERAL SEATED CABLE ROW
USE D GRIP HANDLE 4 SETS : 12 TO 15

3. STANDING EZ BAR CURL
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
__________________________________

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