08
20
2021

LATS | TRAPS | BICEPS LONG HEAD | NECK

By Adam 0

LATS | TRAPS
BICEPS LONG HEAD | NECK

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PREHAB/ACTIVATION/MOBILITY

RHOMBOID RELEASE USING TENNIS BALL
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. STANDING LOW PULLEY CABLE ROW
WITH ROPE ATTACHMENT
4 SETS : 12 to 15

superset with

WIDE GRIP PULL UP
4 SETS : failure

2. LAT PULLDOWN BEHIND THE HEAD
set up on a rack with pull up bar and use a
wide overhand grip
4 SETS : 12 to 15

superset with

SEATED PLATE RAISE TO OVERHEAD POSITION
grab sides of weight plate and focus on the up and back
of this hitting the traps
3 SETS : 12 to 15

3. BENT OVER ONE ARM DB ROW
use something for support to hang onto and brace.
concentrate this one to hit the mid and upper back, so don’t pull back
at the hip as much.
4 SETS : 8-8-8-8 + drop 8

4. INCLINE BACK SUPPORTED STRAIGHT
ARM CABLE PULLDOWN TO CHEST SUPPORTED
PULLDOWN
set bench at 30-45 degrees and run the back supported
portion to the rx reps 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.
5. SEATED CABLE D GRIP DRAG CURL
supinated position grip and just pull up and into the
biceps.
3 SETS : 15 to 20
 

6. STANDING CROSS BODY DB CURL
don’t alternate sides. one side at a time.
better hypertrophy

3 SETS : 10 to 12

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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 : 10 to 15

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

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