12/17/22 : NECK | CALVES | ABS | TRAPS | ARMS
NECK | CALVES | ABS | TRAPS | ARMS
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dynamic warm up with head turns and rotations
1. LYING PLATE NECK FLEXION
you’ll be back supported
and pulling chin to chest. weight plate
on forehead.
3 sets : 12-12-12
superset with
SINGLE LEG SWISS BALL AB PIKE
foot on swiss ball and pulling
as far up as you can
in your hip to pike position. this is very
difficult.
3 sets : failure
2. SIDE LYING NECK RAISE
side position on flat bench pulling neck
laterally to lift it up. do both sides.
3 sets: 10-10-10
superset with
SIDE PLANK KNEE RAISE
done from side plank position and knee
driving upward into flexion.
3 sets : failure
is a tad tricky. use a hip width stance.
3 sets : 10-10-10
superset with
INCLINE BACK SUPPORTED
DB SHRUG & RETRACT
set bench at 45 to 60 degrees. at the top
of the shrug, retract the scapula
3 sets : 12-12-12
4. SEATED DB CALF RAISE
toes elevated
3 sets : 20-20-20
compound set with
STANDING REVERSE CALF RAISE
elevated heels in hip width stance
3 sets : failure
6. SUPINATED DB CONCENTRATION CURL
seated and bent fwd using leg as a preacher curl brace
3 sets : 15-12-10
superset with
REVERSE GRIP CABLE TRI PRESSDOWN
outside shoulder width supinated grip
3 sets : 15-12-10