ARMS
BACK TOUCH UP/BICEPS
TRICEPS/NECK/FOREARMS
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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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just outside shoulder width neutral grip
4 SETS : 10-10-10-10
SUPERSET WITH
SMITH MACHINE JM PRESS
shoulder width grip and this one’s kind of
a combo of a skull crusher and a press
4 SETS : 10-10-10-10 + myo reps
let your thoracic spine go into some flexion
in the bottom then pull it out when you row the weight up
4 SETS : 12-12-12-12
superset withVERY WIDE GRIP CABLE TRI PRESSDOWN
outside shoulder width grip
3 SETS : 15 to 20
roll elbow in towards your side so you pull on the
inner long head of the bicep
3 SETS : 15 to 20
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