05
07
2021

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By Adam 0

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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1. HIGH TO LOW UNILATERAL
REVERSE GRIP SEATED CABLE ROW
USE BENCH FOR SUPPORT
4 SETS : 12-12-12-12

SUPERSET WITH

STANDING PLATE ROW TO SHRUG
LOCK IN A ROW THEN STAND UP INTO HIP EXTENSION.
THIS WILL NAIL THE TRAPS
4 SETS : 8-8-8-8

2. CHEST SUPPORTED DB SEAL ROW
DB’S IN NEUTRAL POSITION
4 SETS : 8-8-8-8 + DROP 8

3. STANDING DB REVERSE GRIP DB ROW
CONNECT WITH THE LOWER LATS ON THIS ONE BY
PULLING TOWARDS THE HIP
4 SETS : 12-12-12-12 + REST PAUSE 6

4. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-15-15-15 + REST PAUSE 8

5. SEATED DB CONCENTRATION CURL
SUPINATED GRIP
3 SETS : 20-15-12
6. STANDING EZ BAR CURL
VERY CLOSE GRIP
3 SETS : 20-15-12
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