UPPER BACK | TRAPS | SHORT HEAD BICEPS
BENCH SUPPORTED DB SHOULDER
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 20-20
CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20
STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10
1. SEATED OVERHAND GRIP CABLE ROW
start with hands inside shoulder width and pulling to
mid chest height for the rx reps here. then jump to a very
wide pronated grip and rep that till you basically fail.
3 sets : 10/10 – 10/10 – 10/10
*roughly 10 reps in first position and 10 in second for
2. INCLINE CHEST SUPPORTED DB ROW
set bench at either 15 or 30 degrees depending
on your arm length for movement clearance to the floor.
row more into the mid and upper back which means elbows
will be a little flared out with a similar patter to the
first exercise above here.
3 sets : 15-12-10 + + drop 10
3. PULL UP ( PROBABLY ASSISTED )
just outside shoulder width neutral grip and
yes likely assisted but that’s okay.
4 sets : failure
cable set below you and crossed. used cuffs or d grips
if needed. just like a pullback for the delts but you focus
on getting up into the overhead with arms not spreading
apart as much. think front raise to overhead and squeeze
3 sets : 10 to 12
supinated grip position
3 sets : 8-8-8
( do one arm both exercises, then other side )
use 45 degree bench angle and supinated db grip.
push your elbows forward to make your biceps do
3 sets : 10 to 15
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 : 15-12-10 + drop 10
2. DECLINE BENCH NECK BRIDGE
back of head on low end of decline bench and using neck extension
you’ll lift yourself up. be super careful with these if
you’re inexperienced. avoid them if you have a weak neck.
3 sets : failure