03
17
2023

3.26.23 : NECK | CALVES | ABS | ARMS

By Adam 0

NECK | CALVES | ABS | ARMS

——————————–

dynamic warm up with head turns and rotations

1. BAND LOOK AWAYS
hold light band with tension from the side and
look away into the tension. do both ways.
3 sets : 10-10-10

superset with

KNEELING CABLE OBLIQUE TWISTS
WITH MED BALL HIP ADDUCTION HOLD

set cable at mid abdominal height and kneeling
holding a medicine ball between the calves
squeezing against it.
3 sets : 12-12-12
*do both ways

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

TORSO TUCK WITH
ALTERNATING TWIST TO 

EACH SIDE
focus on bring hips close to spine and not
raising your knees. turn into each side
alternately each rep.
3 sets : 0-2 RIR

3. CALF LAUNCHERS
done kneeling like a glute ham raise with feet anchored,
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 : 10-10-10

toes in
2 sets : 10-10-10

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. SEATED HIGH CABLE CURL FROM
LAT PULLDOWN
seated position with shoulder width
supinated grip and curing the bar
over and behind your head. can use a
high pulley also.
3 sets : 10-10-10
*prog overload each set in succession

superset with

NEUTRAL GRIP CABLE TRICEP
PRESSDOWN
use wrist straps on cable bar to gain a neutral
grip position that’s shoulder width.
3 sets : 10-10-10
*prog overload each set in succession

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven