TRICEPS | BICEPS | FOREARMS | BACK | NECK
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
______________________________________________
outside shoulder width grip
4 SETS : 12-12-12-12
SUPERSET WITH
DB CALIFORNIA PRESS
skull crusher negative to close grip press positive
4 SETS : 8-8-8-8 + drop 8 on skull crusher
shoulder width reverse grip pulling in low
to torso for lower lats
4 SETS : 12-12-12-12superset with
CABLE CROSSOVER TRI PRESSDOWN
cables crossed with no attachments
3 SETS : 15-15-15
let db roll towards pinky side of wrist and curl into
the inside head of the bicep.
put other arm across chest to create a brace point
4 SETS : 8-8-8-8 + drop 8
focus on getting into that deep stretch position
3 SETS : 15-15-15
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
USE ROPE
2 SETS : 15-15
2 SETS : 15-15
3. BB WRIST CURL
shoulder width supinated grip
3 SETS : 20-20-20
shoulder width pronated grip
3 SETS : 20-20-20
__________________________________