09
19
2022

NECK | CALVES | ABS | TRAPS | ARMS

By Adam 0

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 HEAD TURNS
seated with band tension around the forehead,
against the tension from behind you.
3 sets: 10 to 15

3.  STANDING DB BENT KNEE
CALF RAISE
db loaded in same hand as
working leg with toes
elevated. keep knee bent.
3 sets : 10 to 15

tri set with

4. STANDING DB STRAIGH LEG 
CALF RAISE
db loaded in same hand as working
leg with leg in straight position.
3 sets : 15-15-15

triset with

BANDED TIB RAISE
a glute band works well for the
tension on these. elevate the heel and band
resists ankle dorsiflexion.
3 sets : 10 to 15

5. BENT OVER DB SHRUG
done from a hinged position. elect
a moderate weight so you can do some
reps on the superset.
3 sets : 10-10-10

superset with

STANDING DB SHRUG
using same db’s and failing
3 sets : failure

6. CLOSE REVERSE GRIP EZ BAR CURL |
STANDING STANDING EZ BAR CURL
inisde shoulder width pronated grip | shoulder width
supinated grip
3 sets : 15 to 20 | 6 to 8

double superset with

SINGLE ARM CABLE
CROSSOVER TRI PRESSDOWN
cables come across your body as you
extend the arm into tricep
extension.
3 sets : 15-15-15

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