12
10
2021

TRAPS | UPPER BACK | SHORT HEAD BICEPS | ANT. NECK | FOREARMS

By Adam 0

TRAPS | UPPER BACK | 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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dynamic warm up with head turns and rotations

1. WEIGHT PLATE 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. CHEST SUPPORTED INCLINE DB ROW
set bench at 30 degrees
2 sets : 10 to 15

1 set : 8 to 10 max effort

superset with

STANDING DB SHRUG 
3 sets : 15 to 202. LAT PULLDOWN
just outside shoulder width neutral grip
3 sets : 10 to 15
1 set : 8 to 12 max effort

 

3.  REVERSE PEC DECK FLY
lined up across mid and upper back
2 sets : 15 to 20
1 set : 10 to 15 max effort

5. STANDING BICEP BLASTER
DB CURL
supinated grip
2 sets : 10 to 15
1 set : 6 to 10 max effort
6. STANDING CABLE ARCHER CURL
set cable to standing head height and use d grip
to curl towards your head.
2 sets : 10 to 15
1 set : 6 to 10 max effort

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FOREARMS
FLEXORS/EXTENSORS
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1. ULNAR DEVIATION
use light pipe or stick
2 SETS : 15-15
superset with
2. SUPINATION & PRONATION
use light pipe or stick
2 SETS : 15-15

3.  CABLE D GRIP WRIST EXTENSION
3 SETS : 15 to 20
superset with
CABLE D GRIP WRIST FLEXION
3 SETS : 15 to 20
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