04
23
2021

ARMS

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

______________________________________________

1. SEATED CABLE D GRIP ROW
LEANING AT THE MOVEMENT. ONCE YOU ROW, THEN
YOU HINGE BACK WITH THAT CONTRACTION.
4 SETS : 10-10-10-10
2. LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH NEUTRAL
GRIP
4 SETS : 15 TO 20
3. STANDING SUPINATED
GRIP DB CURL

4 SETS : 8-8-8-15 TO 20
SUPERSET WITH
STANDING EZ BAR OVERHEAD
TRI EXTENSION
USE B STANCE WITH INSIDE
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-15 TO204. STANDING CABLE ROPE
HAMMER CURL

3 SETS : 15-15-15SUPERSET WITH

DB FLOOR PRESS
3 SETS : 10 TO 15

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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15SUPERSET WITH2. 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

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