BACK/BICEPS TRICEPS NECK/FOREARMS
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. *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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4 SETS : 12 TO 152. SEATED CABLE ROW
WIDE NEITRAL GRIP
4 SETS : 12 TO 15
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
FOREARMS
FLEXORS/EXTENSORS
————————————————————- 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)