04
30
2021
ARMS
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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1. LOW TO HIGH STANDING CABLE ROW
CLOSE D GRIP HANDLE
4 SETS : 15 TO 20
CLOSE D GRIP HANDLE
4 SETS : 15 TO 20
2. SNATCH GRIP LAT PULLDOWN
VERY WIDE OVERHAND GRIP
4 SETS : 15 TO 20
4 SETS : 15 TO 20
3. STANDING CABLE CURL
SHOULDER WIDTH SUPINATED GRIP
4 SETS : 8-8-8-15 TO 20
4 SETS : 8-8-8-15 TO 20
SUPERSET WITH
LYING EZ BAR SKULL CRUSHER
INSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-15 TO20
4 SETS : 8-8-8-15 TO20
4. STANDING CLOSE GRIP EZ BAR CURL
INSIDE SHOULDER WIDTH GRIP
3 SETS : 12-12-12
3 SETS : 12-12-12
SUPERSET WITH
TRICEP ROPE PRESSDOWN
3 SETS : 12-12-12
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FOREARMS
FLEXORS/EXTENSORS
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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15
USE ROPE
2 SETS : 15-15
SUPERSET WITH
2. DB SUPINATION + PRONATION
2 SETS : 15-15
3. UNILATERAL CABLE WRIST EXTENSION
3 SETS : 20-20-20
3. UNILATERAL CABLE WRIST EXTENSION
3 SETS : 20-20-20
SUPERSET WITH
UNILATERAL CABLE WRIST FLEXION
3 SETS : 20-20-20