10
15
2021
TRAPS | LOWER LATS | SHORT HEAD BICEPS | ANT. NECK | FOREARMS
TRAPS | 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. HIGH INCLINE CHEST SUPPORTED
STRAIGHT ARM LAT PULLDOWN
use rope attachment and set bench almost
vertically at 70 degrees. set pulley to a high
position.
3 sets : 10 to 15 2. DB MEADOWS CROSS BODY ROW
let db stretch across your body
to place a great stretch across your back and pull
across body for a plane of motion that’s not
typically touched.
4 SETS : 8 to 12
STRAIGHT ARM LAT PULLDOWN
use rope attachment and set bench almost
vertically at 70 degrees. set pulley to a high
position.
3 sets : 10 to 15 2. DB MEADOWS CROSS BODY ROW
let db stretch across your body
to place a great stretch across your back and pull
across body for a plane of motion that’s not
typically touched.
4 SETS : 8 to 12
3. KNEELING CABLE CROSSOVER LAT PULLDOWN
kneeling in center of cable machine with a
supinated grip on cable (no attachments) and
a high pulley position.
4 SETS : 8 to 12
kneeling in center of cable machine with a
supinated grip on cable (no attachments) and
a high pulley position.
4 SETS : 8 to 12
4. HIGH INCLINE CHEST SUPPORTED
DB SHRUG
3 SETS : 8 to 12
5. WIDE GRIP CABLE CURL
outside shoulder width grip
4 SETS : 10 to 15
outside shoulder width grip
4 SETS : 10 to 15
6. UNILATERAL DB PREACHER CURL
4 SETS : 6-6-6-6
4 SETS : 6-6-6-6
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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 : 15 to 20
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
shoulder width pronated grip
3 SETS : 15 to 20