ARMS
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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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
GET OVER INTO SOME DECENT HIP EXTENSION,
AND FOCUS ON ONLY PUTTING YOUR THORACIC SPINE
FROM FLEXION TO EXTENSION AS YOU ROW.
4 SETS : 12-12-12-12SUPERSET 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 SETS : 20-20-20
ANCHOR SHOULDER AGAINST A HIGH INLCINE BENCH
3 SETS : 10-10-10
FOREARMS
FLEXORS/EXTENSORS
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USE ROPE
2 SETS : 15-15
2 SETS : 15-15
3. UNILATERAL DB WRIST CURL
3 SETS : 20-20-20
3 SETS : 20-20-20