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. 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
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shoulder width neutral grip
4 sets : 15-12-10-8 + drop 8
2. PULL UP
outside shoulder width grip
4 sets : failure
*use assistance if you can’t do these with top notch form.
even if you can do a decent set or 2 then it goes to hell… use
the assistance with a machine or a band.
3. SEATED SINGLE ARM CABLE ROW
use a neutral grip and focus on not just retracting
but trying to pull around you in the end range of the
positives.
4 sets : 10 to 15
4. WIDE GRIP STANDING EZ BAR CURL
outside shoulder width supinated grip
4 sets : 10 to 15
3 sets : 12-10-8
superset with
STANDING REVERSE GRIP DB CURL
keep grip in pronated position
3 sets : 10 to 15
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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. (wrist extension trained above in bicep superset)
shoulder width supinated grip
3 sets : 15 to 20