NECK | CALVES | ABS | TRAPS | ARMS
NECK | CALVES | ABS | TRAPS | ARMS
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dynamic warm up with head turns and rotations
1. LYING WEIGHT PLATE NECK FLEXION
on flat bench with db supported on forehead. you’ll be back supported
and pulling chin to chest.
3 sets : 15-12-10
2. SEATED BAND NECK PROTRACTION
seated with band tension around the forehead,
pushing your cervical spine forward against the tension
from behind you.
3 sets: 10 to 15
FROM HIP THRUST POSITION
into aggressive plantar flexion
3 sets : 10 to 15
tri set with
4. STANDING HEELS WEDGED
TIB RAISE
toes to shins in dorsiflexion using a ramp
or slant board
3 sets : 15-15-15
triset with
SMITH MACHINE STANDING DONKEY RAISE
use hip thrust pad on smith machine and the bar loads
on your hips in a bent over position. elevate or wedge your toes.
3 sets : 10 to 15
5. STANDING SNATCH GRIP BB SHRUG
very wide pronated bb grip
3 sets : 10 to 15
superset with
HANGING REVERSE SHRUG
done from hanging position on rack/pull up bar
and shrugging upwards.
3 sets : failure
6. STANDING UNILATERAL CABLE CURL |
INCLINE DB CURL
high pulley position at shoulder height pulling
in towards your ear. | incline set at 45 degrees with
supinated grip.
3 sets : 6 to 8 | 6 to 8
double superset with
BENT OVER CABLE TRI KICKBACK |
STANDING B STANCE DB OVERHEAD
TRI EXTENSION.
cables in low position and crossed over with no
attachments. kickback extension on the triceps. |
db held behind the head and extended overhead on
the long head tricep.
3 sets : 10-10-10 | 6 to 8