09
17
2021
LOWER LATS | SHORT HEAD BICEPS | ANT. NECK | FOREARMS
LOWER LATS | SHORT HEAD BICEPS
ANT. 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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1.CABLE LOW PULLEY STANDING
ROW
shoulder width reverse grip and bend
over to target lower lats
4 SETS : 15 to 20
ROW
shoulder width reverse grip and bend
over to target lower lats
4 SETS : 15 to 20
2. SINGLE ARM STANDING CABLE
STRAIGHT ARM LAT PULLDOWN
neutral grip position
4 SETS : 12 to 15
STRAIGHT ARM LAT PULLDOWN
neutral grip position
4 SETS : 12 to 15
3. CLOSE D GRIP LAT PULLDOWN
elbows in tight
3 SETS : 10 to 15
3. STANDING CABLE HIGH PULLEY
CURL TO EARS
this one spans the cable crossover
and you curl both sides in towards your head.
4 SETS : 8 to 12
CURL TO EARS
this one spans the cable crossover
and you curl both sides in towards your head.
4 SETS : 8 to 12
4. WIDE GRIP EZ BAR PREACHER CURL
outside shoulder width supinated grip
4 SETS : 8 to 12
outside shoulder width supinated grip
4 SETS : 8 to 12
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FOREARMS
FLEXORS/EXTENSORS
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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15
USE ROPE
2 SETS : 15-15
SUPERSET WITH
2. DB SUPINATION + PRONATION
2 SETS : 15-15
3. CABLE WRIST EXTENSION
shoulder width supinated grip
3 SETS : 12-12-12
2 SETS : 15-15
3. CABLE WRIST EXTENSION
shoulder width supinated grip
3 SETS : 12-12-12
SUPERSET WITH
CABLE WRIST FLEXION
shoulder width pronated grip
3 SETS : 12-12-12
shoulder width pronated grip
3 SETS : 12-12-12