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 : 10-10-10
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4 SETS : 12 to 15
superset with
SINGLE ARM DB PREACHER CURL
use d grip attachment with semi pronated
grip position
4 SETS : 8-8-8-8 + drop 4
shoulder width reverse grip
4 SETS : 8-8-8-8 + drop 4 superset with
SPIDER CURLS
shoulder width supinated grip
4 SETS : 12 to 15
BEHIND THE HEAD
wide neutral grip
4 SETS : 10 to 15
body at 60 degree angle/mostly upright and
swinging down into the lower lats.
4 SETS : 10 to 15
FOREARMS
FLEXORS/EXTENSORS
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USE ROPE
2 SETS : 15-15
2 SETS : 15-15
3. BB WRIST CURL
shoulder width supinated grip
3 SETS : 12-12-12
shoulder width pronated grip
3 SETS : 12-12-12