10
08
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 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

3.  STANDING STRAIGHT LEG
SMITH MACHINE CALF RAISE
feet together
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

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