06
19
2021
BACK
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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ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. CHIN UP
shoulder width reverse grip
as you near the peal of the pull, arch away slightly to
hit the lower lats harder
4 SETS : failure
superset with
STANDING DB SHRUG ROW
use squeezed pauses at the top for added trap stress
4 SETS : 12-12-12-12
2. CHEST SUPPORTED MACHINE ROW
shoulder width neutral grip and link this one up
with your mid/upper back
4 SETS : 10-8-6-6 + drop 6 + rest pause 3
3. RACK CHIN
vary grips outside shoulder width
feet elevated on a bench in front of you
4 SETS : failure
4. STANDING STRAIGHT ARM CABLE PULLDOWN
use standing and more upright position
connecting with the lower lats
4 SETS : 12 to 15
5. WIDE GRIP EZ BAR CURL
tuck elbows into your sides to hit inside long head
3 SETS : 10-10-10 + rest pause 5
use standing and more upright position
connecting with the lower lats
4 SETS : 12 to 15
5. WIDE GRIP EZ BAR CURL
tuck elbows into your sides to hit inside long head
3 SETS : 10-10-10 + rest pause 5
6. GLUTE BANDED DB HAMMER CURL
db curl with band around wrist
that you externally rotate against
3 SETS : 12-12-12 + rest pause 6
db curl with band around wrist
that you externally rotate against
3 SETS : 12-12-12 + rest pause 6