03
27
2023

4.4.23 : NECK | CALVES | ABS | ARMS

By Adam 0

NECK | CALVES | ABS | ARMS

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dynamic warm up with head turns and rotations

1. 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

SIDE KNEE RAISE FROM DIP POSITION
hold the top position of a dip and pull legs to fold your
hips to your torso. don’t think lift knees as the cue. do one
side fully and then the other.
3 sets : 0-1 RIR
*do both ways and match sides for reps

2. STANDING CABLE BAND HEAD TIP TO
THE SIDE
side profile to cable set at forehead height and tipping head
away from the band resistance. use a very light long band for this.
3 sets: 10-10-10
*do both sides

superset with

FULL SIT UP WITH ABMAT UNDER LUMBAR
AND FEET ANCHORED
get full sprawled out bottom position and bring your
spine into flexion and you sit up fully. this means
your back will be rounded.
3 sets : 0-1 RIR

3. SEATED CALF RAISE
hip width stance with toes elevated
3 sets : 15-15-15
*prog overload each set in succession

 

4.  STANDING DONKEY CALF RAISE
really emphasizing an aggressive stretch position
and this will keep you in the bottom range not getting
full plantar flexion.
3 sets : 0-1 RIR

superset with

SEATED DB TIBIALIS RAISE
done with heels on edge of flat bench and db held
between feet resisting toes to shins motion of the ankles.
3 sets : 25-20-15
*prog overload each set in succession

 

5. MACHINE PREACHER CURL
3 sets : 12-12-12
*prog overload each set in succession

superset with

MACHINE TRICEPS EXTENSION
3 sets : 12-12-12
*prog overload each set in succession

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