05
14
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. SEATED LOW PULLEY CABLE ROW
HINGE SO YOU’RE LEANING FORWARD INTO THE MOVEMENT
AND HOLD THIS POSITION FOR LOWER LATS.
4 SETS : 15 TO 20

SUPERSET WITH

SEATED CABLE SHRUG ROW
PULL UP AND INTO THE TRAPS FROM A
SEATED ROW POSITION
4 SETS : 8-8-8-8

2. CHEST SUPPORTED MACHINE T BAR ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-12-10-8 + DROP 8

3. BENT OVER DB SWING ROW
CONNECT WITH THE LOWER LATS ON THIS ONE BY
PULLING BACK TOWARDS THE HIP
4 SETS : 12-12-12-12 + DROP 6

4. PULL UP
OUTSIDE SHOULDER WIDTH GRIP.
CONNECT WITH MID AND UPPER BACK.
4 SETS : FAILURE

5. DB PREACHER CURL
SUPINATED GRIP
3 SETS : 12-12-12

6. HAMMER GRIP BB CURL
INSIDE SHOULDER WIDTH GRIP
3 SETS : 12-12-12
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