12
17
2022

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

superset with

CABLE CROSS BODY OBLIQUE TWIST
use a single d grip handle at mid torso height.
rotate across your body and away
from the resistance.
3 sets : 12-12-12
* do both ways

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

superset with

HANGING KNEE ROLL UPS
tuck knees and lift the as high up as you can
from a hang position.
3 sets : failure

3. SEATED CALF RAISE
toes in
3 sets : 15-12-10

superset with


HIGH INCLINE CHEST SUPPORTED
DB SHRUG
bench incline at 60 degrees
3 sets : 20-15-12

4. SEATED DB CALF RAISE
toes out
3 sets : 15-12-10

compound set with

STANDING SINGLE LEG REVERSE
CALF RAISE
elevated heel with toe to shin raise
3 sets : failure

6. HIGH PULLEY STANDING CABLE CURL
supinated shoulder width grip. cable set to just above
shoulder height.
3 sets : 15-12-10

superset with

REVERSE GRIP EZ BAR SKULL CRUSHER
shoulder width supinated grip
3 sets : 15-12-10

 

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