LATS | TRAPS | LONG HEAD TRICEPS | NECK
LATS | TRAPS
LONG HEAD TRICEPS | NECK
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PREHAB/ACTIVATION/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. STANDING STRAIGHT ARM LAT PULLDOWN
overhand grip and hands together on first set. each set
widen your grip some until its wide outside shoulder width
on the last set.
4 SETS : 15 to 20
superset with
STANDING HUNCHED THORACIC
DB SHRUG
start each set with a static hold in the bottom
stretch position before the reps.
4 SETS : 8 to 12
2. CHEST SUPPORTED MACHINE
ROW
just outside shoulder width neutral grip or
overhand grip works too.
7 SETS : 4-4-4-4-4-4-4
(reverse set concept with short rest periods)
3. SEATED REVERSE GRIP CABLE ROW
lean fwd into the movement to create angle to
hit lower lats. use shoulder width reverse grip.
4 SETS : 12 to 15
PULLDOWN
outside shoulder width grip to the rx reps then
switch to just inside shoulder width chin grip.
4 SETS : 12-12-12-12 (fail chin grip pulldown)
no attachments for neutral grip position
3 SETS : 8 to 12 + rest pause 4
DB TRICEP OVERHEAD EXTENSION
let db’s hang behind your back and focus
on getting a big stretch in the bottom before extending
up. rolls from neutral to pronated position in the top.
3 SETS : 8 to 12 + rest pause 4
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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