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. DB BACK SUPPORTED NECK
FLEXION
on flat bench with head hanging off and db
sits on your forehead
3 SETS : 10-10-10
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 : 8-8-8
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LAT PULLDOWN
set bench for 60 to 75 degrees and use
outside shoulder width grip
4 SETS : 12-12-12-12
superset with
EZ BAR PJR PULLOVER
inside shoulder width grip.
use same bench dropped to flat position
4 SETS : 10-10-10-10 + rest pause 5
shoulder width grip and stay more upright
to drive into the lower lats
4 SETS : 10 to 15
shoulder width reverse grip
3 SETS : 12-12-12-12 + rest pause 6
lean fwd on the negative and lean back into incline set
bench on the position
4 SETS : 8-8-8-8 + drop 8
CURL (reverse grip to supinated grip change)
bench set at approx 30 degrees and use
an inside shoulder width grip
3 SETS : 10-10-10
*do the 10 reps on reverse grip then switch over and fail the
supinated grip
FOREARMS
FLEXORS/EXTENSORS
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USE ROPE
2 SETS : 15-15
2 SETS : 15-15
3. CABLE WRIST CURL
shoulder width supinated grip
3 SETS : 20-20-20
shoulder width pronated grip
3 SETS : 20-20-20