ARMS | BACK TOUCH UP
BACK/BICEPS/TRICEPS
NECK/FOREARMS
BACK TOUCH UP
—————————————————-
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 ______________________________________
———————————————————–
NECK
————————————————————
*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
______________________________________________
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
bench set at 30 degrees
4 SETS : 10-10-10-10superset withREVERSE GRIP TRI PRESSDOWN
shoulder width grip
4 SETS : 15 to 20
outside shoulder width grip with light glute
band around wrists
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
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
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