07
23
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

______________________________________________

1. STANDING EZ BAR CURL
just outside shoulder with grip with glute band
just above elbows  for shoulder abduction
4 SETS : 10-10-10-10 + rest pause 5

superset with

DB SKULL CRUSHER
db’s in neutral position
4 SETS : 10-10-10-10 + rest pause 5

2. INLCINE CHEST SUPPORTED DB
HAMMER CURL
set bench at about 30 degree incline
4 SETS : 12-12-12-12 + rest pause 6
*no drop but grip changes every set
superset with
NEUTRAL GRIP CABLE TRI PRESSDOWN
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-15-15-15 + rest pause 8
3. STANDING LOW PULLEY CABLE ROW
WITH ROPE ATTACHMENT
overhand semi neutral grip
4 SETS : 15-15-15-15
4.  LAT PULLDOWN
outside shoulder width grip
4 SETS : 15-15-15-15
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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 : 12-12-12
SUPERSET WITH
BB WRIST FLEXION
shoulder width pronated grip
3 SETS : 12-12-12
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