12
17
2021

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

By Adam 0

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

—————————————————-

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 ______________________________________

———————————————————–
ANTERIOR NECK
————————————————————

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

______________________________________________

1. SEATED WIDE GRIP CABLE ROW
outside shoulder width pronate d grip
pulling in towards your lower chest height.
2 sets : 15 to 20

1 set : 10 to 15 max effort

superset withSEATED DB SHRUG
3 sets : 8 to 12

2. WIDE CHIN GRIP LAT PULLDOWN
outside shoulder width supinated grip
3 sets : 10 to 15
1 set : 8 to 12 max effort

 

3.  ONE ARM DB ROW FROM 
KNEELING BENCH POSITION
one knee on bench and single arm db row
2 sets : 10 to 15
1 set : 8 to 12 max effort

5. STANDING/SEATED DB PREACHER CURL
supinated grip
2 sets : 10 to 12
1 set : 6 to 10 max effort
6. STANDING EZ BAR CURL TO DRAG CURL NEGATIVE
shoulder width supinated grip. you’ll perform a strict curl and
at the top you’ll tuck your elbows back and do the negative of a drag curl
close to your body. reps will be slow and controlled.
2 sets : 8 to 10
1 set : 6 to 8 max effort

————————————————————-
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
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
Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven