06
19
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. HIGH INCLINE CHEST SUPPORTED
LAT PULLDOWN
outside shoulder width grip using lat tower
or cable station. bench at about 60 degrees
4 SETS : 12 to 15

SUPERSET WITH

NEUTRAL GRIP MACHINE CHEST PRESS
(INCLINE PREFERRED)
neutral grip position shoulder width if possible,
otherwise close grip
4 SETS : 10-10-10-10 + rest pause 5

2. INCLINE CHEST SUPPORTED DB ROW
bench set at 30 degrees
4 SETS : 10-10-10-10
superset withREVERSE GRIP TRI PRESSDOWN
shoulder width grip
4 SETS : 15 to 20

3. STANDING CABLE CURL 
outside shoulder width grip with light glute
band around wrists
3 SETS : 8-8-8 + drop 8
4.  INCLINE CHEST SUPPORTED CABLE
REVERSE CURL TO SUPINATED CURL
go from reverse grip to rx reps then change grip
and get some more reps on supinated position
3 SETS : 8-8-8
*probably be able to get another 8 ish reps

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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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