10
01
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. STANDING CABLE CROSSOVER
KATANA TRI EXTENSION
set cables just below shoulder height and cross them over
each other behind your head. this will for an X as you extend your
arms out into elbow extension.
3 SETS :  8 to 12
 

2. RING DIPS
(sub regular parallel dips)
slow eccentrics with a pause in the bottom,
then strong positive drive.
3 SETS : failuresuperset with

OVERHEAD DB SHRUGS
overhead press position with scapular elevation
aka upward shrug thrust.
3 sets : 8 to 12

3. WEIGHTED CHIN UP
just outside shoulder width grip
1-2 warm up sets
4 SETS : 6-6-6-6 

4. WIDE GRIP LAT PULLDOWN
wide overhand grip
4 SETS : 12 to 15

5. INCLINE CHEST SUPPORTED DB ROW
set bench incline at 15 degrees
4 SETS : 8-8-8-8 + drop 8

6. EZ BAR REEVES SHRUG
you will grip the actual weight plates for this one
so you gain a neutral snatch grip position.
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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