BACK | BICEPS | TRICEPS | NECK | FOREARMS
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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ANTERIOR NECK
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1. NECK PLATE RAISE
on flat bench with head hanging off and weight plate
sits on your forehead
3 SETS : 12-12-12
2. BANDED/WEIGHTED PROTRACTION
Protraction is a combo of upper neck extension and mid/low neck flexion
place an abmat under your mid back to create some space to perform this
one.
3 SETS : 8 to 12
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MACHINE ROW
shoulder width reverse grip
pulling in low for lower lat engagement
4 SETS : 12-12-12-12
SUPERSET WITH
SMITH MACHINE JM PRESS
mix of a press and skull crusher
4 SETS : 12-12-8-8 + drop 8
outside shoulder width grip
4 SETS : 15-15-15-15 superset with
SEATED DB OVERHEAD TRI EXTENSION
palms up to single db and extend behind the head
3 SETS : 12-12-8-8 + drop 8
shoulder width grip with glute band
around wrists for abduction
4 SETS : 12-12-8-8 + drop 8
DB HAMMER CURL
bench set at 45 degrees
3 SETS : 12-12-8-8 + drop 8
FOREARMS
FLEXORS/EXTENSORS
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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