03
11
2022

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

By Adam 0

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

————————————–

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
____________________________________

1. UNILATERAL STRAIGHT ARM LAT PULLDOWN
stand in about 45degrees of hip extension ( bent fwd) and
use the cable with no attachments to clear more extension
beyond your torso and into the lower lat.
4 sets : 15-15-12-12

 

2. INCLINE CHEST SUPPORTED LAT PULLDOWN*
set incline on bench facing lat pulldown at 60 degrees. best grip
will be shoulder width and neutral position.
3 sets : 15-12-12

 

3. REVERSE GRIP SEATED CABLE ROW
shoulder width supinated grip. stay upright until you
lock in that contraction, then try siting back a bit
and you’ll feel another stronger bite.
3 sets : 20-20-20

4A. SUPINATED CLOSE D GRIP TRAP ROW
use a palms facing away from each other grip
and pull in kinda like a face pull/row. this will connect with
the traps well.
3 sets : 15-15-15

superset with

 

4B. STANDING HEAVY DB SHRUG
bent over slightly into hip extension and shrug up hard into a
full scapular elevated position and pause.
3 sets : 8 to 10

5. SINGLE ARM DB ZOTTMAN CURL
supinated curl that rotates to pronated negatives
3 sets : 10-10-10

6. CLOSE GRIP CABLE CURL
inside shoulder width supinated grip
3 sets : 10-10-10

———————————————————–
POSTERIOR NECK
————————————————————

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

1. 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. BENCH NECK BRIDGE
back of head on flat bench and using neck extension
you’ll lift yourself up. be super careful with these if
you’re inexperienced.
3 sets : failure

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