07
30
2021

SHORT HEAD BICEPS | LATERAL HEAD TRICEPS | BACK | NECK | FOREARMS

By Adam 0

SHORT HEAD BICEPS | LATERAL HEAD TRICEPS
BACK | NECK | FOREARMS

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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. SEATED SUPINATED DB
COMMORFORD CURL
rotate shoulders open as far as you can
4 SETS : 8-8-8-8 + rest pause 4

superset with

PRONATED GRIP CABLE
TRI PRESSDOWN
just inside shoulder width grip
4 SETS : 10-10-10-10 + rest pause 5

2. WIDE GRIP STANDING EZ BAR CURL
outside shoulder width grip with
glute band just above elbows
4 SETS : 8-8-8-8 + drop 8
*no drop but grip changes every set
superset with
BENT OVER DB KICKBACK
neutral grip position
4 SETS : 10-10-10-10 + rest pause 5
3. INCLINE CHEST SUPPORTED STRAIGHT
ARM LAT PULLDOWN
set bench at 60ish degrees. try using the
loops of a medium tension band as handles.
4 SETS : 10 to 15

superset with

STANDING BENT ARM PLATE RAISE 
TO OVERHEAD POSITION
4 SETS : 20 to 25

4.  LAT PULLDOWN
outside shoulder width overhand grip
alternate each rep with elbows out to elbows
tucked in
4 SETS : 10 to 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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