08
27
2021

LATS | TRAPS | LONG HEAD TRICEPS | NECK

By Adam 0

LATS | TRAPS
LONG HEAD TRICEPS | 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. CLOSE D GRIP LAT PULLDOWN
4 SETS : 12 to 15

superset with

SEATED DB SHRUG
use lat pulldown seat so you can
stay right in the same place as first lift
4 SETS : 8 to 12

2. LYING DB PULLOVER
pronated grip on db’s and flat bench
for lying back support
4 SETS : 8 to 12

superset with

 INCLINE CHEST SUPPORTED DB ROW
use same setup but place 30 degree incline on bench
4 SETS : 8-8-8-8 + drop 8

4. WIDE CHIN GRIP LAT PULLDOWN TO PRONATED
PULLDOWN
start in wide chin grip position and hit the rx reps, then take a rest
pause and make grip change to shoulder width pronated and fire
off some more reps.
4 SETS : 12-12-12-12 (fail pronated pulldown)
*hit the rx rep range then change positions and hammer some
some more out.
5. INCLINE OVERHEAD  EZ BAR
TRI EXTENSION
inside shoulder width pronated grip.
set incline at 45-60 degrees
3 SETS : 12-10-8 + drop 8

6. INCLINE CHEST SUPPORTED DB
KICKBACK
use bench and 30 to 45 degree incline and
keep elbows high the entire time.
3 SETS : 12-10-8 + 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 : 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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