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
superset with
KNEELING CABLE ROPE CRUNCH INTO
SPINAL FLEXION
3 sets : 12 to 15
2. SIDE LYING NECK RAISE
side lying position lifting head up towards
shoulder. do both sides.
3 sets: 10-10-10
superset with
DECLINE BENT KNEE
LEG RAISE
roll up the decline with the knees
pulling you into spinal flexion.
3 sets : failure
SMITH MACHINE CALF RAISE
3 sets : 8 to 10
4. STANDING STRAIGHT LEG
SMITH MACHINE CALF RAISE
feet together
3 sets : 10 to 15
compound set with
SEATED TIB BAR RAISE
3 sets : 10 to 15
5. BEHIND THE BACK SMITH
MACHINE SHRUG
bar behind you with supinated grip
shoulder width
3 sets : 10 to 15
superset with
STANDING DB SHRUG
3 sets : 10-10-10
6. SINGLE ARM MACHINE
PREACHER CURL
try and drop body down to place more tension
on the bicep.
3 sets : 10-10-10
superset with
SEATED MACHINE TRI EXTENSION
3 sets : 10-10-10