04
09
2021
LATS/TRAPS/TRICEPS/NECK
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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ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. UNILATERAL CABLE
STRAIGHT ARM LAT PULLDOWN
ROPE ATTACHMENT
STANDING WITH MORE UPRIGHT TORSO
POSITION.
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 2:1:1
SUPERSET WITH
STANDING PLATE RAISE TO OVERHEAD
FOCUS ON THE OVERHEAD TO NAIL TRAPS
4 SETS : 20-20-20-20
2. WIDE GRIP PULL UP
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FAILURE
TEMPO CUE : 2:0:1
3. SINGLE ARM LAT PULLDOWN
D GRIP HANDLE
4 SETS : 12-12-12-12 + REST PAUSE 6 ON LAST SET
TEMPO CUE : 2:0:1
4. CHEST SUPPORTED MACHINE ROW
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12 + DROP 12
TEMPO CUE : 2:0:1
5. BODYWEIGHT TRI EXTENSION OFF FLAT BENCH
INSIDE SHOULDER WIDTH GRIP
THINK TRI PRESSDOWN/ PUSH UP
3 SETS : FAILURE
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12 + DROP 12
TEMPO CUE : 2:0:1
5. BODYWEIGHT TRI EXTENSION OFF FLAT BENCH
INSIDE SHOULDER WIDTH GRIP
THINK TRI PRESSDOWN/ PUSH UP
3 SETS : FAILURE
6. SEATED CABLE CROSSOVER
SKULL CRUSHER
BENCH SET AT 90 DEGREES
USE NO ATTACHMENT OR WRIST CUFFS
3 SETS : 8-8-8 + DROP 8
SKULL CRUSHER
BENCH SET AT 90 DEGREES
USE NO ATTACHMENT OR WRIST CUFFS
3 SETS : 8-8-8 + DROP 8