04
16
2021

LATS/TRAPS/TRICEPS/NECK

By Adam 0

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
____________________________________

1. LYING CABLE PULLOVER USING ROPE
ATTACHMENT
BACK SUPPORTED ON BENCH. SET PULLEY ABOVE YOU A
BIT TO ACCOMODATE THE LAT PULLTROUGH IN
THE BOTTOM RANGE
4 SETS : 12 TO 15 + REST PAUSE 6 ON LAST SET

SUPERSET WITH

STANDING DB ROW/SHRUG
SLIHGHTLY BENT FWD INITAL ROW
INTO AN UPRIGHT SHRUG POSITION.
4 SETS : 8 TO 10

2. RACK CHINS
OUTSIDE SHOULDER WIDTH OVERHAND GRIP.
ADD LOADING OF APPLICABLE TO YOU
4 SETS : 12-10-8-6 + DROP 6

3. SEATED D GRIP CABLE ROW WITH ADDED
BAND TENSION
RIG A BAND UP TO ADD RESISTANCE TO THE CABLE TENSION. ONCE YOU
CONTRACT YOUR BACK, LEAN BACK SLIGHYLY TO
HIT A LITTLE HARDER.
4 SETS : 12 TO 15 + DROP 6 ON LAST SET

4. CHEST SUPPORTED DB SEAL ROW
USE HIGHER BENCH FOR GROUND CLEARANCE
4 SETS : 12-10-8-6 + DROP 6

5. OVERHEAD ROPE TRI EXTENSION
INSIDE SHOULDER WIDTH GRIP
THINK TRI PRESSDOWN/ PUSH UP
3 SETS : 12-10-8

6. CABLE CROSSOVER TRI PRESSDOWN
CABLES CROSSED OVER EACH OTHER
USE NO ATTACHMENT OR WRIST CUFFS
3 SETS : 12 TO 15
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