UPPER BACK | TRAPS | LONG HEAD BICEPS | POSTERIOR NECK (MONDAY)
UPPER BACK | TRAPS | LONG HEAD BICEPS
POSTERIOR NECK
(MONDAY)
————————————–
PREHAB/ACTIVATION/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
____________________________________
1. SEATED CABLE HIGH ROW
use a lat bar and start first set with hands very close
together. widen grip each set and finish last set with a wide
grip position. use pronated grip all the way through.
3 sets : 20-20-20
2. SLIGHT DECLINE CHEST SUPPORTED DB SEAL ROW
use flat high bench or regular bench jacked up a bit
so you have room to train full range into the bottom.
make sure the head side for you is lower than the front
slightly, thus declined a little.
4 sets : 12-10-8-6 + drop 6
3. UNILATERAL D GRIP LAT PULLDOWN
sit sideways on the seat so you are perpendicular
to the pulldown for a relatively untouched angle.
4 sets : 12-12-10-10
bend slightly fwd to shrug, then stand up into full
hip extension for an extra hit on the back musculature.
3 sets : 15-12-10 + rest pause 5
stay in supinated grip position
3 sets : 15-12-10 + drop 5
perfect for busy gyms right after new years lol. be that person who just
walks around the gym carrying db’s.
3 sets : failure
superset with
STANDING BB CURL
supinated shoulder width grip and keep arms in front
of your body
3 sets : 15-12-10 + drop 5
———————————————————–
POSTERIOR NECK
————————————————————
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