07
16
2021

BICEPS | TRICEPS | BACK | NECK | FOREARMS

By Adam 0

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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1. SEATED SUPINATED DB CURL
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

2. STANDING REVERSE GRIP
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
superset with
KNEELING CABLE TRI PRESSDOWN
outside shoulder width pronated grip
3 SETS : 12 to 15 + rest pause 6 on last set
3. SEATED CABLE CLOSE D GRIP ROW
lean fwd into the movement and pull in lower using
the lower region of your lats
4 SETS : 15-15-15-15
4.  WIDE GRIP PULL UP
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
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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15
SUPERSET WITH
2. DB SUPINATION + PRONATION
2 SETS : 15-15

3. BB WRIST CURL
shoulder width supinated grip
3 SETS : 20-20-20
SUPERSET WITH
BB WRIST FLEXION
shoulder width pronated grip
3 SETS : 20-20-20
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