12
24
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 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

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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.  DB WRIST EXTENSION
3 SETS : 15 to 20
superset with
BB WRIST FLEXION
3 SETS : 15 to 20
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