LATS | TRAPS
BICEPS LONG HEAD | NECK
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
1. BENT OVER SINGLE ARM DB ROW
actually lean on your opposite leg with your free
hand and pull back towards your hip
4 SETS : 10-10-10-10 + rest pause 5
SNATCH GRIP BB SHRUG
wide overhand grip
4 SETS : 10 to 12
2. CHEST SUPPORTED BB HIGH ROW
use a flat high bench position and wide overhand
grip. pull into lower chest region.
4 SETS : 10 to 12 + drop 10 with db’s
3. WIDE GRIP BB RACK PULL
set pins at just above knee height. you’ll be focused on
actually pulling with your back and hitting that retraction
in the top position as you stand up.
4 SETS : 10 to 12 + rest pause 6
keep your elbows pushed together into the top and
try and wrap them around your body on the way down.
3 SETS : 12-12-12superset withROPE LAT PULLDOWN
this one you’ll spread the rope apart as you pull down
with elbows out.
3 SETS : 12-12-12
pull across body using a hammer grip
3 SETS : 10 to 12 + rest pause 5
use row handle and focus on pulling up into the biceps.
3 SETS : 15-15-15 + rest pause 8
1. CHEST SUPPORTED BENCH
WEIGHT PLATE 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
2.. CHEST SUPPORTED NECK RETRACTION
you want to lay chest on an abmat pad to create
the space to train this one
3 SETS : 10-10-10