06
04
2021

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By Adam 0

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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1. UNILATERAL LAT PULLDOWN
use d grip handle and pull with neutral grip
4 SETS : 10-10-10-10

SUPERSET WITH

PLATE FRONT RAISE TO OVERHEAD POSITION
focus on the top end and nail the traps
4 SETS : 15 to 20

2. EZ BAR REVERSE GRIP YATES ROW
use shoulder width reverse grip
pull the row up then stand up into more hip extension to
add some more contraction to the rep
4 SETS : 8-8-8-8 + drop 8

3. LAT PULLDOWN
vary your grip each set. experiment
4 SETS :15-15-15-15 + myo reps on last set

4. UNILATERAL DB SWING ROW
use standing and more upright position
connecting with the lower lats
4 SETS : 12-12-12-12 + rest pause 6

5. EZ BAR PREACHER CURL
shoulder width grip and really tuck your
arms into your sides
3 SETS : 8 to 10 + myo reps on last set

6. UNILATERAL DB CROSS BODY HAMMER CURL
focus on connecting with the outer short head
of the biceps
3 SETS : 12 to 15
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