07
02
2021

LATS | TRAPS | BICEPS | NECK

By Adam 0

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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1. UNILATERAL SEATED CABLE ROW
WITH SLIGHT TORSO ROTATION
d grip handle and high to low cable tracking
as you near the end of the row, slightly twist
into the movement a bit more
4 SETS : 12-12-12-12

superset with

SEATED UNILATERAL DB SHRUG
4 SETS : 10-10-10-10

2. RACK CHIN
outside shoulder width neutral  grip with feet elevated on bench
add loading if you can (weight in lap)
*using d grip handles on a bb gains you the
neutral position
4 SETS : 8-8-8-8 + drop 8

3. REVERSE GRIP SEATED CABLE ROW
shoulder width reverse grip
4 SETS : 15-15-12-10 + drop 10

4. CLOSE D GRIP LAT PULLDOWN
4 SETS : 15-15-12-10 + drop 10

5. CABLE SUPINATED D GRIP DRAG CURL
use close d grip handle with supinated grip
and perform a drag curl
3 SETS : 15 to 20
6. SEATED SUPINATED DB CURL
lean forward in the lowering phase and lean
back as you curl up on the positive side

3 SETS : 10-10-10

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POSTERIOR NECK
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1. BANDED NECK EXTENSION
using 45 degree hyper and light band
*sub db neck extension on flat bench
3 SETS : 12-12-12

2. BENCH NECK EXTENSION BRIDGE
hip thrust position with your head on the edge of the
bench and use your neck extensors to lift your body.
be super careful doing these under extreme control
3 SETS : near failure

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