12
24
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. CHEST SUPPORTED T BAR ROW
ideal position is neutral handles just outside
shoulder width. if thats a no go use a pronated grip.
2 sets : 10 to 15

1 set : 6 to 10superset with

DB OVERHEAD TRAP RAISE
raise db’s up into the overhead position
specifically to hit the traps in the top end.
3 sets : 8 to 12

2. WIDE GRIP PULL UP
outside shoulder width pronated grip
3 sets : near failure
1 set : all out failure

3.  REVERSE PEC DECK FLY
instead of rear delt, focus on using your
back to do this one. 
2 sets : 10 to 15
1 set : 8 to 12 max effort

5. STANDING BB CURL
supinated grip just outside shoulder width
2 sets : 10 to 15
1 set : 6 to 10 max effort
6. SINLGE ARM DB PREACHER CURL
2 sets : 8 to 12
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.  DB WRIST EXTENSION
3 SETS : 15 to 20
superset with
BB WRIST FLEXION
3 SETS : 15 to 20
Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven