01
04
2023

1-13-23 | 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. KNEELING BENCH NECK FLEXION
kneeling with forehead on flat bench and you’ll train your
front neck flexion by pulling. you can scale how much
resistance by assisting the motion.
3 sets : fatigue

superset with

RUSSIAN TWIST
done from a shoulder supported stability ball
with feet shoulder width on the floor. clasp hands on a db and twist
controllable side to side – this will put some serious torque
on your body.
3 sets : failure

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

JANDA SIT UP
hook a heavy band around your ankles tensioned
away from you for bracing and do slow and controlled sit ups.
3 sets : failure

3. SINGLE LEG SEATED CALF RAISE
toes in
3 sets : 12-12-12

superset with


BEHIND THE BACK SMITH MACHINE SHRUG
supinated outside shoulder width grip for the rx reps,
then drop grip in shoulder width and get some bonus reps.
3 sets : 15-15-15

4. SINGLE LEG SEATED CALF RAISE
toes out
3 sets : 12-12-12

compound set with

SEATED DB TIB RAISE FROM BENCH
heels on edge of bench
3 sets : failure
*a tib bar works great here also and is what I
prefer to use ( not common in gyms though )

6. LYING CABLE CURL
lying on back facing cable with shoulder
width supinated grip.
3 sets : 15-12-10

superset with

SUPINATED SINGLE ARM CABLE
CROSS BODY PRESSDOWN
supinated grip on single d grip handle
3 sets : 15-12-10

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