05
01
2023

5.5.23 : ABS | CALVES | NECK | FOREARMS

By Adam 0

ABS | CALVES | NECK | FOREARMS

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1.  ULNAR DEVIATION | RADIAL DEVIATION
use light pipe or stick and wrist bends backward
to lift the weight. palm will be facing inward. | same but wrist bends forward
towards them side of hand.
2 sets : 10 to 15
*knuckles will be facing downward to the floor with
pronated grip on both movements

 

2. BENCH SUPPORTED DB WRIST CURL
forearm supported on bench with db in supinated grip
and curling in wrist to elbow flexion.
3 sets : 15 to 20

compound set with

BENCH SUPPORTED DB WRIST EXTENSION
forearm supported on bench with db in pronated position
and pulling knuckles to elbow in extension.
3 sets : 15 to 20

3. INCLINE CHEST SUPPORTED 
WEIGHT PLATE NECK RAISE
set bench incline to 30 degrees and
chest supported. train the extension of your
posterior neck. plate held on back of head
for resistance.
3 sets : 20-20-20
*prog overload each set in succession

superset with

WEIGHTED ABMAT CRUNCH
abmat under lumbar and pulling spine into
flexion. use a db or plate if you need loading.
3 sets : 0-1 RIR


4. BACK SUPPORTED PLATE NECK FLEXION
back supported on flat bench with neck hanging off. pull
chin to chest. use weight plate for loading if needed.
3 sets : 20-20-20
*prog overload each set in succession

superset with

SWISS BALL KNEE TUCKS
hands on floor in push up position with
feet on a swiss ball. pull you knees in under
you
3 sets : 0-1 RIR
*match sides for reps

5. REAR FOOT ELEVATED BENT KNEE
SOLEUS CALF RAISE
rear foot elevated like a bulgarian split squat with
lead leg in bent knee position. hold that position and
spike toes into plantar flexion.
3 sets : 0-1 RIR
*match sides for reps

compound set with

STANDING REVERSE CALF RAISE
heels wedged up and lifting toes to shins in
ankle dorsiflexion.

3 sets : 0-1 RIR

6.  SINGLE LEG DB STRAIGHT LEG
CALF RAISE
toes elevated or wedged with a straight leg.
push up onto your toes in plantar flexion.
3 sets : 15 to 20
*prog overload each set in succession

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