10
15
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
____________________________________
1. SEATED EZ BAR OVERHEAD TRI
EXTENSION
inside shoulder width pronated grip
3 SETS :  8 to 12

2. TRICEP DIPS
3 SETS : failure
(add loading if you can do copious amounts
of reps on these)

superset with

STRAIGHT ARM DIP SHRUG
(serratus shrug)
in the top of a dip position perform a shrug
3 sets : 8 to 12

3. CHEST SUPPORTED DB ROW
use a t bar row for chest support or set a bench
at 30 to 45 degrees
4 SETS : 6 to 8 + drop 6 to 8

4. CHIN UP
shoulder width supinated grip
4 SETS : failure

5. SEATED CABLE ROW
wide pronated grip and vertical torso position
4 SETS : 15 to 20

6.  BB REEVES SHRUG
you will grip the actual weight plates for this one
so you gain a neutral snatch grip position. old school classic.
4 SETS : 10 to 15 + rest pause 5 to 8

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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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