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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DB COMMORFORD CURL
turn shoulders way out and open on these
to pick up the inside short biceps head
4 SETS : 12-10-8-6 + drop 6
superset with
BODYWEIGHT BENCH TRI EXTENSION
hands together on bench and perform this like
a push up/skull crusher motion
4 SETS : failure + last set rest pause failure
just outside shoulder width
supinated grip.
4 SETS : 12-10-8-6 + rest pause 3
TRI PRESSDOWN
shoulder width neutral grip
4 SETS : 12-10-8-6 + rest pause 3
T BAR ROW
shoulder width neutral grip
4 SETS : 10 to 15
outside shoulder width overhand grip.
use a rest pause every set to maximize reps.
4 SETS : 10 to 15
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