09
24
2021

LOWER LATS | SHORT HEAD BICEPS | ANT. NECK | FOREARMS

By Adam 0

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

______________________________________________

1.INCLINE CHEST SUPPORTED
CABLE ROW
use a shoulder width neutral grip
or pronated grip.
4 SETS : 10 to 15
2. UNILATERAL SEATED CABLE ROW
d grip handle and kind of leaning into
the side you’re pulling with.
4 SETS : 8 to 12

3. CHIN GRIP LAT PULLDOWN
shoulder width reverse grip.
elbows in tight.
3 SETS : 10 to 15

4. STANDING CABLE ARCHER CURL
cable set at about shoulder height with
d grip handle and supinated position.
4 SETS : 8 to 12
5. DB PREACHER CURL
4 SETS : 6 to 8
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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
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 : 15 to 20
superset with
CABLE WRIST FLEXION
shoulder width pronated grip
3 SETS : 15 to 20
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