06
04
2021

ARMS | BACK TOUCH UP

By Adam 0

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. INCLINE CHEST SUPPORTED DB ROW
bench at like 30 degrees and let yourself hunch into
thoracic flexion in the bottom. as you pull up take that curve out
of your spine to the neutral position. pull back towards hips
so you can hit the lower lats
4 SETS : 12 to 15

SUPERSET WITH

DB SKULL CRUSHER
db’s in neutral position
4 SETS : 10-10-10-10 + drop 5

2. LAT PULLDOWN
outside shoulder width neutral grip
4 SETS : 12 to 15

superset with

HANDS TOGETHER TRICEP BENCH PUSH UP
hands in diamond position on the edge of a flat bench
don’t be surprised if these ruin you lol
3 SETS : failure + myo reps if you can even get any lol

3. UNILATERAL DB POOR MANS
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 on last set
4.  REVERSE GRIP EZ BAR SPIDER CURL
inside shoulder width overhand grip. after you
hi the rx reps, switch over to a supinated grip and get
some bonus reps.
3 SETS : 10-10-10 + myo reps on last set

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FOREARMS
FLEXORS/EXTENSORS
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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
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