UPPER BACK | TRAPS | LONG HEAD TRICEPS | POST. NECK
UPPER BACK | TRAPS
LONG HEAD TRICEPS | POST. 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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CABLE KICKBACK
no attachment on low pulley
3 SETS : 8 to 12
use dip bar and keep body more upright
to bias the triceps and leave the chest out
of the movement a bit more.
3 SETS : failure
kneeling on flat bench
3 sets : 8 to 12
3. UNILATERAL LAT PULLDOWN
sit sideways on the seat and use a d grip
handle pulling out across your body.
1-2 warm up sets
4 SETS : 10 to 15
4. WEIGHTED PULL UP
wide overhand grip. bodyweight or
assisted is fine too.
4 SETS : 5 to 8 + 1-2 rest pauses
5. CHEST SUPPORTED MACHINE T BAR ROW
as you pull down into the bottom, push your
elbows outward to spread them.
4 SETS : 8-8-8-8
set pins so bottom of shrug rests on the pins
for a dead stop feel.
4 SETS : 8 to 12
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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