05
07
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 CLOSE D GRIP LAT PULLDOWN
TO STERNUM

4 SETS : 12-15
SUPERSET WITHUNILATERAL STANDING DB
SUPINATED CURL

4 SETS : 8-8-8-8 + DROP 8

2. WIDE GRIP PULL UP
VERY WIDE OVERHAND GRIP
4 SETS : FAILURE
SUPERSET WITHSTANDING DB HAMMER CURL WITH
ZOTTMAN NEGATIVE
NEUTRAL POSITION ON THE POSITIVE,
ROTATING TO PRONATED NEGATIVE.
3 SETS : 12 TO 15

3.  TRICEP FOCUSED DIP
WORKS GREAT USING MY SETUP HERE
4 SETS : FAILURE
4.  REVERSE GRIP TRI CABLE PRESSDOWN
SHOULDER WIDTH REVERSE GRIP
3 SETS : 12-15
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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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