2022

NECK | CALVES | ABS | TRAPS | ARMS

By Adam 0

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dynamic warm up with head turns and rotations

1. LYING PLATE NECK FLEXION
you’ll be back supported
and pulling chin to chest. weight plate
on forehead.
3 sets : 12-12-12

superset with

SWISS BALL AB PIKE
ankles on swiss ball and pulling
as far up as you can
in your hips to pike position.
3 sets : failure

2. SIDE LYING NECK RAISE
side position on flat bench pulling neck
laterally to lift it up. do both sides.
3 sets: 10-10-10

superset with

SIDE PLANK KNEE RAISE
done from side plank position and knee
driving upward into flexion.
3 sets : failure

3. DB FARMER’S WALK ON THE TOES

heavy carries
3 sets : failuresuperset with

SEATED DB SHRUG
3 sets : 12-12-12

4. SINGLE LEG SEATED DB CALF RAISE
toes elevated and db set on quad for loading
3 sets : 20-15-12

compound set with

STANDING REVERSE CALF RAISE
elevated heels in hip width stance
3 sets : failure

6. PRONATED DB CONCENTRATION CURL
seated and using leg as leverage point with an
overhand reverse grip
3 sets : 15-12-10

superset with

SINGLE ARM CABLE KICKBACK
3 sets : 15-12-10