04
22
2023

4.27.23 | ACCESSORIES

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.  STANDING CABLE D GRIP WRIST CURL
set cable at standing elbow height and stand
sideways to cable to tension forearm flexion
on a horizontal plane of motion. kinda gonna
feel like arm wrestling minus the shoulder use.
forearm flexion towards the body.
3 sets : 20-15-12

compound set with

STANDING CABLE D GRIP WRIST CURL
this is the exact reverse of the flexion and focuses
on the extension of the forearms. wrist extension
away from the body on a horizontal plane.
3 sets : 20-15-12

3. INCLINE CHEST SUPPORTED 
WEIGHT PLATE NECK RAISE
set bench incline to 45 degrees and
chest support. train the extension of your
posterior neck. plate held on back of head.
3 sets : 10 to 15
*prog overload each set in succession

superset with

HIGH CABLE ROPE CRUNCH INTO
SPINAL FLEXION
if you set the bench up for the prior lift at the
cable station, it flows right to this one. cable set in
high position with rope attachment. you’ll be facing
away from cable with bench set at 90 degrees. done
in a standing position with back support on the bench.
you’ll want to stand on the bench legs also to anchor
it down probably.
3 sets : 12 to 15

4. SLIGHT DECLINE BACK SUPPORTED
PLATE NECK FLEXION

back supported on slight decline bench, and weight plate loads on forehead
as resistance to neck flexion – chin to chest.
3 sets : 10 to 15
*prog overload each set in succession

superset with

COPENHAGEN PLANK WITH LOWER
LEG KNEE DRIVE
hold a copenhagen plank and run rx reps on knee
tucks with the bottom leg.
3 sets : 0-1 RIR
*match sides for reps

5. KNEELING CALF LAUNCHER
Kneel down on the floor. Slide your feet under something to
hold it down with the tops of your feet facing
the floor and wedged under an object. Launch your
body forward and hold it for two seconds and then return to the starting position.
3 sets : 0-1 RIR

compound set with


SEATED TIBIALIS BAR RAISE

i use a tib bar but you can use a db held between the feet
with the heels on edge of bench.
3 sets : 25-20-15

6.  SMITH MACHINE FRONT FOOT
ELEVATED CALF RAISE FROM PLYO BOX
one leg up on short plyo box and hip thrust pad
on smith bar which will sit on that leg like a seated
calf raise. toe box on edge of box and focus on
full contractions every rep.
3 sets : 10 to 15
*prog overload each set in succession

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