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. LYING DB STRAIGHT ARM PULLOVER
done from flat bench and work deep into the
overhead stretch position. set up right next to lat pulldown
4 SETS : 10-10-10-10
SEATED SNATCH GRIP LAT PULLDOWN
BEHIND THE HEAD
wide grip pulling down behind head
4 SETS : 12 to 15
2. REVERSE GRIP CHEST SUPPORTED
BB SEAL ROW
use a flat high bench position and shoulder width
4 SETS : 8-8-8-8 + drop 8
3. BENT OVER DB ROW
this one you’re pulling up into the mid and
upper back contraction, so you’ll be at a torso
angle of approx 45 to 60 degrees. grip will be semi
pronated with a touch of an angle.
4 SETS : 12-12-12-12 + rest pause 6
keep your elbows pushed together into the top and
try and wrap them around your body on the way down.
4 SETS : 12-12-12-12superset with
STANDING DB SWING SHRUG
this one you’ll spread the db’s apart as you pull up and back into
the upper back.
3 SETS : 10 to 12
GLUTE BAND ABDUCTION
lean fwd into the negative and back as you
curl up and push arms apart into the glute
band that’s just above your elbows.
3 SETS : 12-12-12 + drop 6
CABLE DRAG CURL
use d grip handles at low position and stand
in the middle of the crossover. drag curl them up and
in to smash that long head. keep supinated grip position.
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