10
16
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.  CALF PRESS
feet inside hip width on leg press
3 sets : 20-15-12

4. SEATED CALF RAISE
hip width stance
3 sets : 15-15-15

compound set with

REVERSE CALF RAISE
heels on edge of elevated surface
pulling toes to shins
3 sets : 10 to 15

5. BACK SUPPORTED INCLINE DB SHRUG
set incline 45-60 degrees and back support
with db’s in neutral position. to be fair, i just
thought of this so its never been tested out.
3 sets : 10 to 12

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 SINGLE ARM
TRI EXTENSION

3 sets : 10-10-10

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