05
28
2021

ARMS

By Adam 0

BACK TOUCH UP/BICEPS
TRICEPS/NECK/FOREARMS

—————————————————-

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 ______________________________________

———————————————————–
NECK
————————————————————

*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

______________________________________________

1. CHEST SUPPORTED MACHINE ROW
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

2. CLOSE D GRIP T BAR ROW
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

3. UNILATERAL DB PREACHER CURL
roll elbow in towards your side so you pull on the
inner long head of the bicep
3 SETS : 10-10-10 + myo reps
4.  STANDING ROPE HAMMER CURL
3 SETS : 15 to 20
————————————————————-
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
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
Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven