NECK | CALVES | ABS | TRAPS | ARMS
NECK | CALVES | ABS | TRAPS | ARMS
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dynamic warm up with head turns and rotations
1. LYING NECK FLEXION
you’ll be back supported
and pulling chin to chest.
3 sets : 15-12-10
2. SIDE LYING NECK RAISE
side lying position lifting head up towards
shoulder. do both sides.
3 sets: 10-10-10
MACHINE CALF RAISE
3 sets : 8 to 10
tri set with
4. STANDING STRAIGHT LEG
SMITH MACHINE CALF RAISE
feet together
3 sets : 10 to 15
triset with
STANDING TIB RAISE
heels elevated for toe to shin
dorsiflexion.
3 sets : 10 to 15
5. HANGING REVERSE SHRUG
done from a hanging pull up position
3 sets : failure
superset with
STANDING DB SHRUG
3 sets : 10-10-10
6. STANDING DB CURL WITH
SHOULDER ROTATION
do the curl and hold the positive contraction.
then rotate shoulders open and
closed before you do another rep.
3 sets : 10-10-10
double superset with
BENT OVER TRICEP CABLE KICKBACK
keep upper arm parallel to the floor to
engage the tris the most.
3 sets : 10-10-10