1/4/23 – NECK | CALVES | ABS | TRAPS | ARMS
NECK | CALVES | ABS | TRAPS | ARMS
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dynamic warm up with head turns and rotations
1. KNEELING BENCH NECK FLEXION
kneeling with forehead on flat bench and you’ll train your
front neck flexion by pulling. you can scale how much
resistance by assisting the motion.
3 sets : fatigue
superset with
RUSSIAN TWIST
done from a shoulder supported stability ball
with feet shoulder width on the floor. clasp hands on a db and twist
controllable side to side – this will put some serious torque
on your body.
3 sets : failure
2. SIDE LYING WEIGHT PLATE NECK RAISE
side position on flat bench pulling neck
laterally to lift it up. do both sides.
3 sets: 10-10-10
superset with
DECLINE KNEE ROLL UPS
tuck knees and lift the as high up as you can
from a decline position.
3 sets : failure
3 sets : 15-12-10
superset with
BEHIND THE BACK SMITH MACHINE SHRUG
supinated shoulder width grip
3 sets : 15-15-15
4. SEATED CALF RAISE
toes out
3 sets : 15-12-10
compound set with
SEATED DB TIB RAISE FROM BENCH
heels on edge of bench
3 sets : failure
6. MACHINE PREACHER CURL
3 sets : 10 to 15
superset with
MACHINE TRI EXTENSION
3 sets : 10 to 15