01
21
2022

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. CHEST SUPPORTED T BAR ROW
ideal grip is neutral if possible and use a width
of just outside shoulder width
4 sets : 12-10-8-6 + drop 6 + rest pause 3

2. PULL UP
1.5x shoulder width pronated grip

3 sets : failure + last set rest pause failure 2 more times

3. BENT OVER ONE ARM ROTATIONAL ROW
same as any bent over row but you’ll stay a tad lighter and
allow some slight torso rotation to better stretch and bias the
lats on a relatively untouched plane for most lifters. the grip
is not rotated, rather the body. use a bench for support if
you are unable to do this free standing.
3 sets : 15-12-10-8 + drop 8

4.  SERRATUS SHRUG FROM DIP POSTIION
hold top of dip and shrug from there
3 sets : failuresuperset withROUNDED T SPINE STANDING DB SHRUG
allow your t spine to go into flexion on the negative
and then square it back up as you shrug.
3 sets : 12-10-8

5. INCLINE CHEST SUPPORTED EZ BAR SPIDER CURL
supinated position and keep elbows out in from of you.
use a just inside shoulder width grip.
3 sets : 15-12-10

6. ONE ARM STANDING CROSS BODY DB CURL
supinated cross body curl

3 sets : 15-12-10

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

1. LOW INCLINE CHEST SUPPORTED NECK EXTENSION
set incline at 15 degrees 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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