UPPER BACK | SHORT HEAD BICEPS | FOREARMS | TRAPS | ANT. NECK (FRIDAY)
UPPER BACK | SHORT HEAD BICEPS
FOREARMS | TRAPS | ANT. NECK
(FRIDAY)
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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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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
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.
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FLEXORS/EXTENSORS
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use light pipe or stick
2 sets : 12-12
use light pipe or stick
2 sets: 12-12
3. UNILATERAL CABLE WRIST EXTENSION
use d grip handle
3 sets : 15 to 20
use d grip handle
3 sets : 15 to 20