ARMS | BACK TOUCH UP
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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reverse grip and really drive elbows into your
sides as you pull down
4 SETS : 12 to 15
SUPERSET WITH
DB NEUTRAL GRIP FLOOR PRESS
db’s in neutral position (palms inward)
4 SETS : 10-10-10-10 + myo reps
just outside shoulder width grip
with elbows out
4 SETS : 8-8-8-8 + myo repssuperset with
TRICEP PRESSDOWN
use 2 d grip handles with knuckles facing and press down
and spread them at the end range by kinda pulling them
apart as you hit full arm extension
3 SETS : 15-15-15
inside shoulder width grip and elbows out
outside shoulder width supinated grip with
elbows in to your sides
3 SETS : 15-15-15
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