05
21
2021
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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1. REVERSE GRIP LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12 to 15
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12 to 15
SUPERSET WITH
TRICEP FOCUSED DIPS
ELVATED HEELS ON BENCH AND USE BENCH BEHIND YOU
FOR HAND POSITION
4 SETS : failure
2. BENT OVER DB SWING ROW
PULL ON AN ARC THAT EMULATES
A STRAIGHT ARM LAT PULLDOWN INTO
THE LOWER LATS.
4 SETS : 12 to 15SUPERSET WITHCABLE CROSSOVER TRI PRESSDOWN
CROSS CABLES WITH NO ATTACHMENTS
3 SETS : 15 to 20
PULL ON AN ARC THAT EMULATES
A STRAIGHT ARM LAT PULLDOWN INTO
THE LOWER LATS.
4 SETS : 12 to 15SUPERSET WITHCABLE CROSSOVER TRI PRESSDOWN
CROSS CABLES WITH NO ATTACHMENTS
3 SETS : 15 to 20
3. REVERSE GRIP EZ BAR SPIDER CURL
TO SUPINATED SPIDER CURL
TO SUPINATED SPIDER CURL
JUST INSIDE SHOULDER WIDTH OVERHAND GRIP
TO THE REPS SUGGESTED, THEN SWITH OVER TO
SUPINATED POSITION AND HAMMER THOSE OUT.
3 SETS : 10-10-10
TO THE REPS SUGGESTED, THEN SWITH OVER TO
SUPINATED POSITION AND HAMMER THOSE OUT.
3 SETS : 10-10-10
4. STANDING DB PREACHER CURL TO
CROSS BODY HAMMER CURL
preacher curl goes to suggested reps, then
change into hammer till failure
3 SETS : 10-10-10
CROSS BODY HAMMER CURL
preacher curl goes to suggested reps, then
change into hammer till failure
3 SETS : 10-10-10
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FOREARMS
FLEXORS/EXTENSORS
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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15
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
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
3 SETS : 20-20-20