SHORT HEAD BICEPS | LATERAL HEAD TRICEPS | BACK | NECK | FOREARMS
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
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grab db’s on the way inside of handle to
tip them outward and let that pull on the
short head.
4 SETS : 10-10-10-10 + drop 10
superset with
HANDS TOGETHER TRI PRESSDOWN
pronated grip
4 SETS : 10-10-10-10 + drop 10
outside shoulder width grip. this puts the tension
on that short head so feel that out.
4 SETS : 15 to 20
HARD OUTWARD WRIST ROTATION
INTO FULL EXTENSION
kinda do this one like a skull crusher feel, and really
torque those wrists over to nail the
lateral head.
4 SETS : 15 to 20
LEANING FORWARD
hinge way forward and hold that position as you
do this entire exercise. use close d grip handle
4 SETS : 12 to 15superset withSTANDING BENT ARM PLATE RAISE
TO OVERHEAD POSITION
4 SETS : 15 to 20
outside shoulder width overhand grip.
use a rest pause every set to maximize reps.
4 SETS : failure ( use 1 rest pause every set)
FOREARMS
FLEXORS/EXTENSORS
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USE ROPE
2 SETS : 15-15
2 SETS : 15-15
3. CABLE WRIST CURL
shoulder width supinated grip
3 SETS : 12-12-12
shoulder width pronated grip
3 SETS : 12-12-12