04
30
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

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1. LOW TO HIGH STANIND  CABLE ROW
CLOSE D GRIP HANDLE
4 SETS : 15 TO 20
2. SNATCH GRIP LAT PULLDOWN
VERY WIDE OVERHAND GRIP
4 SETS : 15 TO 20
3. STANDING CABLE CURL
SHOULDER WIDTH SUPINATED GRIP
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. STANDING CLOSE GRIP EZ BAR CURL
INSIDE SHOULDER WIDTH GRIP
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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1. CABLE ULNAR DEVIATION
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
SUPERSET WITH
UNILATERAL CABLE WRIST FLEXION
3 SETS : 20-20-20

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