3.16.23 : NECK | CALVES | ABS | ARMS
NECK | CALVES | ABS | ARMS
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dynamic warm up with head turns and rotations
1. SIDE LYING NECK ROTATION
side supported position on bench
turning head upwards. do both sides
3 sets : 10-10-10
superset with
BB SEATED OBLIQUE TWISTS
back squat loaded bar with legs reclined on
bench and upright torso twisting very
controllably side to side alternately
3 sets : fatigue
*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
DECLINE TORSO TUCK
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
not at the ankles, but on the feet. can also use a glute ham with a
foot plate so you can drive to plantar flexion on the toes. basically
all you do is push your body fwd and it drives tension into the
soleus muscle, and often neglected part of the calves. not anymore
for you.
3 sets : 0-1 RIR ( reps in reserve )
4. STANDING SINGLE LEG
DB CALF RAISE
toes out
2 sets : 12-12-12
toes in
2 sets : 12-12-12
compound first 3 sets with
SEATED TIB RAISE
done with tib bar or
db held in feet with heels on edge of bench
3 sets : 15 to 20
*prog overload each set in succession
6. STANDING DB PREACHER CURL FROM
INCLINE BENCH
stand behind the bench set at a 45 degree angle
with arm supported on that incline.
3 sets : 10-10-10
*prog overload each set in succession
superset with
BENT OVER ONE ARM CABLE KICKBACK
cable low pulley position and bent over. upper arm parallel
to the floor and extend back maximally to full arm extension.
3 sets : 10-10-10
*prog overload each set in succession