LATS | TRAPS | BICEPS LONG HEAD | NECK
LATS | TRAPS
BICEPS LONG HEAD | NECK
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PREHAB/ACTIVATION/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. SEATED CLOSE D GRIP CABLE ROW
lean fwd into the movement to target the lower lats
4 SETS : 15-12-10-8 + drop 8
superset with
SEATED ROPE LAT PULLDOWN BEHIND THE HEAD
4 SETS : 15-12-10-8 + drop 8
2. PULL UP
set up on a rack with pull up bar and use a
wide overhand grip
4 SETS : 6-6-6-6
*add loading as needed
superset with
STANDING SNATCH GRIP BB SHRUG
now you know why i said use a rack bc here we are
in the rack doing this shrug immediately after. also…
use lifting straps bc you’ll need them on this sequence
3 SETS : 8 to 12
3. BENT OVER BB TEMPO ROW
outside shoulder width grip. make your pull slow in sections
where you engage the lower back first the set upper back as you row.
this takes you away from jerking and drooping each rep.
4 SETS : 8-8-8-8 + drop 8
ARM CABLE PULLDOWN TO CHEST SUPPORTED
PULLDOWN
set bench at 30-45 degrees and run the back supported
portion to the rx teps then flip to chest side and
crank into some more reps
4 SETS : 10-10-10-10
*hit the rx rep range then change positions and hammer some
some more out.
a nice change to a classically ignored curl
variation that will smoke the pipes. set bench angle and
mess with it each set to see where you get the best
connection with the bicep.
3 SETS : 10 to 12 + rest pause 5
use your inner leg as the preacher bench and a d grip handle
on the cable from low pulley position.
3 SETS : 8-8-8 + drop 8
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POSTERIOR NECK
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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 ab mat pad to create
the space to train this one
3 SETS : 10-10-10