2.9.23 : NECK | CALVES | ABS | ARMS
NECK | CALVES | ABS | ARMS
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dynamic warm up with head turns and rotations
1. LYING NECK ROTATION
chest supported position on bench
turning head side to side
3 sets : 10-10-10
superset with
DB SAXON SIDE BENDS
db’s held overhead with stance inside hip
width. lean each direction with your torso as
you tip your hips in the opposite direction.
3 sets : 6 to 8
*both ways is 1 rep
2. SIDE LYING NECK FLEXION
side lying position with weight plate
on side of head as resistance.
3 sets: 10-10-10
*do both sides
superset with
BENCH V UP
seated sideways on bench and doing
a v up bring legs and torso together.
3 sets : failure
3 sets : 12-12-12
4. SEATED CALF RAISE
toes out
3 sets : 15-15-15
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. SINGLE ARM OVERHEAD CABLE CURL
supinated grip on d handle on a lat pulldown
pulling overhead behind you
3 sets : 10-10-10
superset with
SINGLE ARM SUPINATED CABLE PRESSDOWN
supinated grip on single d handle
3 sets : 10 to 15