02
10
2023

2.18.23 : 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 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

HANGING TORSO RAISE
focus on bring hips close to spine and not
raising your knees. one is core and the other
is hip flexors. we train hip flexors so no need
to butcher them here.
3 sets : failure

 

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

 

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

compound set with

GLUTE BAND TIB RAISE
heels elevated on edge of bench with glute band
rigged up for the tension.
3 sets : 25-20-15

 

6. SINGLE ARM CABLE ARCHER CURL
supinated grip on d handle. cable set at shoulder
height.
3 sets : 10 to 12

superset with

REVERSE GRIP CABLE PRESSDOWN
shoulder width supinated grip
3 sets : 15 to 20

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