04
30
2021
BACK
LATS/TRAPS/BICEPS/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
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ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. SINGLE ARM DB REVERSE GRIP
ROW (SUPINATED GRIP)
USE BENCH FOR SUPPORT
4 SETS : 12-12-12-12 + DROP 8
SUPERSET WITH
HIGH INCLINE CHEST SUPPORTED DB SHRUG
LET YOUR UPPER BACK HUNCH FOWARD ON THESE
BEFORE YOU RETRACT ON THE POSITIVE SIDE.
4 SETS : 10-10-10-10 + DROP 8
2. T BAR ROW
(CHEST SUPPORTED OR BENT OVER)
SHOULDER WIDTH
NEUTRAL GRIP
4 SETS : 8-8-8-15
3. HIGH INCLINE CHEST SUPPORTED
STRAIGHT ARM LAT PULLDOWN
SHOULDER WIDTH OVERHAND GRIP
4 SETS : 12-12-12-12
4. REVERSE PEC DECK FLY
FOCUS MORE ON YOUR BACK THAN
YOUR REAR DELTS
4 SETS : 12-10-8-15 + DROP 8
5. STANDING DB SUPINATED CURL
SLOW THE NEGATIVES DOWN BIG TIME ON THESE
3 SETS : 12-12-12
FOCUS MORE ON YOUR BACK THAN
YOUR REAR DELTS
4 SETS : 12-10-8-15 + DROP 8
5. STANDING DB SUPINATED CURL
SLOW THE NEGATIVES DOWN BIG TIME ON THESE
3 SETS : 12-12-12
6. STANDING DB HAMMER CURL
WITH EXTERNAL ROTATION ON THE TOP
3 SETS : 12-12-12
WITH EXTERNAL ROTATION ON THE TOP
3 SETS : 12-12-12