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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really drive arms to extension and twist
rope outward at end range contraction.
4 SETS : 15 to 20
superset with
STANDING CABLE CURL
outside shoulder width supinated grip.
4 SETS : 15 to 20
experiment with grip width from just inside
shoulder width to just outside shoulder width.
4 SETS : 8-8-8-8 + rest pause 4 superset with
take free hand and put it behind the curling arm
to form a brace point like a typical preacher curl.
4 SETS : 8-8-8-8 + drop 4
outside shoulder width grip
4 SETS : 15 to 20
WITH REVERSE GRIP
keep elbows in tight and really connect with the
lower lats on this.
4 SETS : 15 to 20
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