LATS | TRAPS
BICEPS | NECK
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
1. HIGH INCLINE CHEST SUPPORTED
STRAIGHT ARM LAT PULLDOWN
set bench incline high at 60-75 degrees
4 SETS : 12 to 15
HIGH INCLINE CHEST SUPPORTED
4 SETS : 10-10-10-10
2. LOW INCLINE CHEST SUPPORTED
elbows out wide as you pull towards just
below your chest line.
set bench at 15 to 30 degrees
4 SETS : 10 to 12
3. CHIN GRIP LAT PULLDOWN
shoulder width grip and at the bottom
actually go into spinal flexion a bit as you drive elbows
down and back
4 SETS : 15 to 20 + rest pause 8 to 10 on last set
db pulls up and slightly away from your body
to emulate the landmine meadows variation.
4 SETS : 10 to 12 + rest pause 5 on last set
really turn pinky side of hand up
3 SETS : 12-10-8 + drop 8
use glute band around wrists for shoulder
external rotation resistance.
3 SETS : 10-10-10 + drop 10 hammer position only
1. CHEST SUPPORTED NECK RETRACTION
you want to lay chest on an abmat + airex pad to create
the space to train this one
3 SETS : 10-10-10
2. CHEST SUPPORTED BENCH
DB NECK EXTENSION
light loading if needed on the back of your head.
hinge your neck training the extensor muscles and
into your central upper back.
3 SETS : near failure