04
16
2021

BACK/BICEPS TRICEPS NECK/FOREARMS

By Adam 0

BACK/BICEPS TRICEPS
NECK/FOREARMS

BACK TOUCH UP

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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. * 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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1. CLOSE D GRIP LAT PULLDOWN
4 SETS : 12 TO 15
2. SEATED CABLE ROW
WIDE NEITRAL GRIP
4 SETS : 12 TO 15
3. EZ BAR PREACHER CURL
SHOULDER WIDTH GRIP
4 SETS : 12-10-8-6 + REST PAUSE 6

SUPERSET WITH

SEATED DB OVERHEAD TRI EXTENSION
4 SETS : 12-10-8-6 + DROP 6

4. STANDING DB WAITER CURL
PALMS UP TO BOTTOM OF DB HEAD
3 SETS : 15 TO 20SUPERSET WITHTRICEP STRAIGHT BAR PRESSDOWN
INSIDE SHOULDER WIDTH GRIP
3 SETS : 15 TO 20

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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15

SUPERSET WITH

2. DB SUPINATION + PRONATION
2 SETS : 15-15

3. UNILATERAL DB WRIST EXTENSION
3 SETS : 20-20-20SUPERSET WITHUNILATERAL DB WRIST FLEXION
3 SETS : 20-20-20
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ACCESSORY WORK

A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)

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