05
14
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. LAT PULLDOWN
WIDE GRIP
4 SETS : 15-15-15-15

SUPERSET WITH

POOR MANS PREACHER CURL
(STANDING UNILATERAL DB CURL WITH FREE
HAND PULLING ELBOW IN TOWARDS YOUR BODY
FOR SHORT HEAD FOCUS)
4 SETS : 12-12-12-12

2. CLOSE D GRIP T BAR ROW
GET OVER INTO SOME DECENT HIP EXTENSION,
AND FOCUS ON ONLY PUTTING YOUR THORACIC SPINE
FROM FLEXION TO EXTENSION AS YOU ROW.
4 SETS : 12-12-12-12
SUPERSET WITH

INCLINE CHEST SUPPORTED EZ BAR REVERSE
GRIP CURL TO SUPINATED SPIDER CURL
JUST INSIDE SHOULDER WIDTH GRIP
3 SETS : 12-12-12-12
*spider curl reps are additional to the first 12

3. CABLE TRI PRESSDOWN
JUST INSIDE SHOULDER WIDTH OVERHAND GRIP
3 SETS : 20-20-20
4.  UNILATERAL DB KICKBACK
ANCHOR SHOULDER AGAINST A HIGH INLCINE BENCH
3 SETS : 10-10-10

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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 DB WRIST CURL
3 SETS : 20-20-20
SUPERSET WITH
UNILATERAL DB WRIST FLEXION
3 SETS : 20-20-20

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