01
22
2023

1.31.23 | NECK | CALVES | ABS | ARMS

By Adam 0

NECK | CALVES | ABS | ARMS

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dynamic warm up with head turns and rotations

1. LYING CHEST SUPPORTED HEAD TURNS
retract neck and hold that position as you turn your
head side to side controllably. can add resistance
with a head harness or light weight plate.
3 sets : 10-10-10

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 NECK FLEXION
side lying position with weight plate
on side of head as resistance.
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. SEATED CALF RAISE
toes in
3 sets : 12-12-12

 

4.  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 : 25-20-15
*a tib bar works great here also and is what I
prefer to use ( not common in gyms though )

6. LAT PULLDOWN CURL TO BEHIND THE HEAD
shoulder width supinated grip. you sit normally on
lat tower seat and curl biceps to shortened position over
and behind your head.
3 sets : 15-12-10

superset with

KNEELING SUPINATED CABLE PRESSDOWN
shoulder width supinated grip from a kneeling
position
3 sets : 15-12-10

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