09
17
2021

UPPER BACK | TRAPS | LONG HEAD TRICEPS | POST. NECK

By Adam 0

UPPER BACK | TRAPS
LONG HEAD TRICEPS | POST. NECK

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PREHAB/ACTIVATION/MOBILITY

RHOMBOID RELEASE USING TENNIS BALL
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. SEATED TRI EZ BAR OVERHEAD
EXTENSION
inside shoulder width grip
3 SETS :  15 to 20
2. SMITH MACHINE JM PRESS
shoulder width overhand grip. this is a
hybrid of a bench press and a skull crusher.
3 SETS : 8 to 12 + last set use a long negative to finish set.superset withSTANDING DB KIRK SHRUGS
this is a shrug with a slight pull upwards from
the arms
3 sets : 8 to 12

3. WEIGHTED PULL UP
( assisted or unweighted as needed)
outside shoulder width grip
1-2 warm up sets
4 SETS : 6-6-6-6 + rest pause failure

4. SEATED CABLE ROW
wide overhand grip
4 SETS : 15 t0 20 + rest pause 8

5. CLOSE D GRIP LAT PULLDOWN
as you pull down into the bottom, push your
elbows outward to spread them.
4 SETS : 10 to 15

6. SNATCH GRIP BB RACK PULL
set rack pins so lift is just above or below knees in the bottom position.
( depending on your mobility)
you’re trying to train your traps and back here, not max out your
rack pull.
4 SETS : 10 to 15

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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

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