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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just outside shoulder width neutral grip
4 sets : 10 to 15
2. LOW INCLINE CHEST SUPPORTED DB ROW
set bench incline to 15 or 30 degrees and use
a semi pronated grip
4 sets : 8 to 12
3. SINGLE ARM SEATED MACHINE ROW
as you pull back try and wrap the elbow across
your body.
4 sets : 8 to 12
4. INCLINE BACK SUPPORTED CABLE CURL
set bench incline to 30-45 degrees and use a shoulder
width supinated grip.
4 sets : 10 to 15
keep in supinated position and over supinate
into the top 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. REVERSE GRIP DB CURL
3 sets : 15 to 20
curl focused more on wrist flexion
3 sets : 15 to 20