12
31
2021

UPPER BACK | TRAPS | LONG HEAD BICEPS | POSTERIOR NECK (MONDAY)

By Adam 0

UPPER BACK | TRAPS | LONG HEAD BICEPS
POSTERIOR NECK
(MONDAY)

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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
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1. SEATED WIDE GRIP CABLE ROW
outside shoulder width pronated grip pulling
towards your upper abdominals to bias the mid and
upper back.
3 sets : 20-20-20

2. LOW INCLINE CHEST SUPPORTED DB ROW
set bench at 15 to 30 degrees
4 sets : 12-10-8-6 + drop 6

3. LAT PULLDOWN
start wide the first set and slightly narrow grip
each set finishing with an inside shoulder width grip.
4 sets : 12-12-12-12

4.  HIGH INCLINE CHEST SUPPORTED DB SHRUG
set bench at 70 degrees
3 sets : 12-12-12
5. STANDING CLOSE GRIP EZ BAR CURL
inside shoulder width supinated grip
3 sets : 15-12-8 + drop 8

6. SERRATUS DIP SHRUG
shrug done from the top of a dip position
3 sets : failure

superset with

STANDING DB CURL
supinated grip and keep arms in front of you
of your body
3 sets : 15-12-8 + drop 8

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POSTERIOR NECK
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dynamic warm up with head turns, rolls,  and lateral flexions

1. CHEST SUPPORTED NECK EXTENSION
lay on flat bench and pull head back into extension. add
resistance via weigh plates.
3 SETS : 10 to 15

2.. CHEST SUPPORTED HEAD TURNS
lay chest supported on flat bench with head lifted in extension
slightly and turning head side to side controllably.
3 SETS : 10-10-10

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