NECK | CALVES | ABS | TRAPS | ARMS
NECK | CALVES | ABS | TRAPS | ARMS
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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 sets : failure
superset with
INCLINE CHEST SUPPORTED
DB SHRUG
set bench at 45 to 60 degrees and
dbs are
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