03
11
2022

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

By Adam 0

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. HEAD TURNED TO THE SIDE
NECK FLEXION
rotate head to one side and train the flexion
that biases one side more. do both sides.
3 sets: 10-10-10

______________________________________________

 

1. LAT PULLDOWN
outside shoulder width pronated grip
4 sets : 15-15-12-12
*use a band or assisted pull up if you need to to get
some quality reps in

2. INCLINE CHEST SUPPORTED DB ROW
shoulder width neutral grip
4 sets : 10-10-8-8

 

3. SEATED CHEST SUPPORTED MACHINE ROW
use a pronated grip outside shoulder width
4 sets : 15-15-12-12

4. STANDING 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 : 10-10-10-10

5. STANDING CABLE 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 : 10-10-10

superset with

STANINDNG REVERSE GRIP CURL
3 sets : 15-15-15

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FOREARMS
FLEXORS/EXTENSORS

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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.  (wrist extension trained above in bicep superset)
superset with
UNILATERAL CABLE  WRIST FLEXION
use d grip handle
3 sets : 15 to 20
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