BICEPS | TRICEPS | BACK | NECK | FOREARMS
BICEPS | TRICEPS
BACK | 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 : 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 : 8-8-8
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rock forward in the bottom position and lean back
as you hit the top end. this will increase the stretch and contraction
feel for you.
4 SETS : 8-8-8-8 + drop 8
superset with
DB NEUTRAL GRIP BENCH PRESS
keep elbows tucked into the sides
4 SETS : 8-8-8-8 + drop 8
EZ BAR CURL TO SUPINATED FAILURE
inside shoulder width grip to rx reps on
reverse grip, then change over and roast them
on the stronger mechanical position.
4 SETS : 8-8-8-8
*no drop but grip changes every set
outside shoulder width pronated grip
3 SETS : 12 to 15 + rest pause 6 on last set
lean fwd into the movement and pull in lower using
the lower region of your lats
4 SETS : 15-15-15-15
outside shoulder width grip pulling into
mid and upper back. rest pause each set once to get
some extra reps in. use band assistance if you can’t do
8+ strict pull ups.
3 SETS : failure
**add in some rest pauses each set to get a few more reps in
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