SHORT HEAD BICEPS | LATERAL HEAD TRICEPS | BACK | NECK | FOREARMS
SHORT HEAD BICEPS | LATERAL HEAD TRICEPS
BACK | NECK | FOREARMS
—————————————————-
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 ______________________________________
———————————————————–
ANTERIOR NECK
————————————————————
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
______________________________________________
no attachment on cable
superset with
STANDING EZ BAR CURL
wear heavy glute band just above elbows
to make it have a preacher curl feel by kicking
elbows fwd with some stability.
4 SETS : 8-8-8-8 + rest pause 4
place db’s in a very close v position and take
a supinated grip on them to perform the
push up.
4 SETS : failuresuperset with
open up shoulders as wide as you can to the sides
4 SETS : 10 to 15
outside shoulder width grip
4 SETS : failure
set bench at 15 to 30 degrees and use shoulder width
pronated grip. set pulley slightly above your lying position so
it tracks the full range of the movement. this is biased to the
lower lats.
4 SETS : 10 to 15
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
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