05
28
2021
BACK
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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ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. CLOSE D GRIP LAT PULLDOWN
4 SETS : 15-15-15-15
SUPERSET WITH
BENT OVER DB SHRUG
very slightly bend fwd into hip extension
4 SETS : 10-10-10-10
2. SMITH MACHINE YATES ROW
use shoulder width reverse grip
4 SETS : 12-12-12-12 + myo reps
3. RACK CHIN
like a lat pulldown with feet elevated
on a bench. works good on a smith machine with
an adjustable bench
4 SETS : failure
4. SINGLE ARM CABLE STRAIGHT ARM PULLDOWN
use standing and more upright position
connecting with the lower lats
4 SETS : 10 to 12 + rest pause 5 on last set
5. POOR MANS DB PREACHER CURL
created a preacher position using your free arm
and tuck your elbow in tight to your side. you want
to hit the inner bicep head on this one.
3 SETS : 10-10-10
use standing and more upright position
connecting with the lower lats
4 SETS : 10 to 12 + rest pause 5 on last set
5. POOR MANS DB PREACHER CURL
created a preacher position using your free arm
and tuck your elbow in tight to your side. you want
to hit the inner bicep head on this one.
3 SETS : 10-10-10
6. NEUTRAL BAR HAMMER CURL
focus on connecting with the outer short head
of the biceps
3 SETS : 15 to 20
focus on connecting with the outer short head
of the biceps
3 SETS : 15 to 20