03
04
2022

UPPER BACK | SHORT HEAD BICEPS | FOREARMS | TRAPS | ANT. NECK (FRIDAY)

By Adam 0

UPPER BACK | SHORT HEAD BICEPS
FOREARMS | TRAPS | ANT. NECK
(FRIDAY)

—————————————————-

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. CHIN UP
supinated just inside shoulder width grip
4 sets : failure
*use a band or assisted pull up if you need to to get
some quality reps in

2. REVERSE GRIP BENT OVER ROW
shoulder width neutral grip
4 sets : 15-12-10-10

 

3. WIDE GRIP LAT PULLDOWN
outside shoulder width neutral grip.
3 sets : 15 to 20

4. LOW INCLINE BACK SUPPORTED
DB COMMORFORD CURL
crank shoulders way open to the sides and
keep movement opened up there to bias the
short head of the biceps.
4 sets : 15-12-10-10

5. STANDING EZ BAR CURL
just outside shoulder width supinated grip.
if you keep arms pushed forward, it will work better,
but you won’t be able to train it very heavy.
3 sets : 15-12-10

 

————————————————————-

FOREARMS
FLEXORS/EXTENSORS

————————————————————-
1. ULNAR DEVIATION
use light pipe or stick

2 sets : 12-12
superset with
2. SUPINATION & PRONATION
use light pipe or stick
2 sets: 12-12

3.  UNILATERAL CABLE WRIST EXTENSION
use d grip handle
3 sets : 15 to 20
superset with
UNILATERAL CABLE  WRIST FLEXION
use d grip handle
3 sets : 15 to 20
Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven