Piept Spate trapez umeri triceps biceps abdomen picioare

Barbell Bench 1A. Upper Trap Exercises Warmup with Overhead Banded Close Grip Pin Cheat Curls - To 1. ISO Reverse Crunches x 30- 1. Barbell squats 4
Press - 4 sets of Press - 2 sets of 15 with 3 second Press - 3 sets of Failure immediately 60 seconds
Deadliftx10,8 - Long Duration = Carries
2. Seated Ab Circles x 30-60 x 5,5,10,25 rm
6,8,10,12 reps holds each rep. 10,6,4 reps into
1B. Weighted with Dumbbells, Trap Bar
Immediately into a (shoutout to Chris Duffin of
Choose a weight
Barbell Drag Curl - To
seconds (alternate cw and ccw 2. Posterior chain
Chin x 4RM, that allows you to directions)
horizontal chest Kabuki Strength for the OHP or Handstand pushups - 4 reach failure in Failure 3. Recliner Elbow to Knee - 4 x 25,10, 5 5
8RM
cable or band amazing bar) Kettlebells, sets of 12,8,6,6 reps each rep range Perform for 3 Sets Tucks x 30-60 seconds A. Barbell hip
crossover for 15 Finish with one set of dumbbell 4. Opposite Side Tuck Planks x
Farmer’s Bars, OR Cable 30-60 seconds thrusts
reps Hercules Hold (not shown and band overhead presses for
neuromuscular re-education x 15
B. Glute/Ham
but on IG) provides better
angle of action for the reps raise
Incline DB Bench 2A. Deadliftx6,6 upper traps. Delt Stretch Tri-Set (21’s) - 2-3 Weighted Dip Tri- Weighted Chins - To 5. Oak Tree Stepouts x 30- 3. DB Bulgarian
Press - 4 sets of - Short Duration = DB sets of 7 reps in each direction for Set - 3 sets to Failure immediately 60 seconds each side
2B. BW Wide Hi/low split
6,8,10,12 reps rear, middle and front delts failure in each into 6. Banded Pulldowns x 30-
Grip Pullups x Shrugs, Barbell Shrugs,
Immediately into a Trap Bar Shrugs, Cable Make sure you perform these in
position
Pulsed Contraction 60 seconds squats
F,F Immediately drop
A. 2 x 10-12 rm
low to high cable Angled Trap Shrug the order of rear to front to from weighted dips Chin Curls - To Failure 7. Plank Pushaways x 30-
or band crossover account for fatigue. to bodyweight to Perform for 3 Sets 60 seconds each leg
for 15 reps assisted. No rest in B. 1 x failure
between failures.
each leg
Weighted Dips - 4 3. Barbell Dead Middle Trap Exercises DB Cheat Laterals - 3 sets Rocking Incline Dumbbell 1. Hanging ‘X’ Raises x 30-60 4. DB TKE drop
sets of 6,8,10,12 Rows (12RM) - 2-3 x - Long Duration = Back Widow Curls - 3 sets to failure seconds
8-10 Holds for time, Wrap Around
to failure on each arm Pushdowns - 2. Hanging Leg Spirals x 30-60 lunge 2-3 x 10-12
reps (Utilize the stretch
Immediately into a
4. Alternating 1 Arm Holds for time- Short Duration Immediately into a DB Push 2 sets to reflex of the triceps
seconds (alternate right and rm each leg
High Cable Row OR = Wrap Around Rows for reps, left twists)
high to low cable Rocking Pulldown -
Press to failure on each arm Failure using technique) 3. Tornado Chops x 30-60
5. DB Adductor
Back Widows for reps
or band crossover 2-3 x 10-12 12RM seconds (alternate right and Goblet squats 2 x
for 15 reps left chops) 10-12 rm each leg
Weighted Lower Trap Exercises Cable or Banded Face Pulls Dumbbell Curl Trifecta - 4. Opposite Scissor V Us x
2 sets of 8 on each arm
6. Hip band
Pushups - 3 sets - Long Duration = Y Press, - 3 sets of 15 30-60 seconds
for each exercise 5. Sledgehammer Swings x ladder finisher 1
to Failure Prone Press
- Short Duration = Plate
Perform these with a Banded Lying – Cross supination
30-60 seconds each side or 2 x ladder to 10
Immediately into 5. Hyper Y/W Combo
mindset of 15 sets of 1 to Tricep (Emphasizes the long
a banded - 2 x 14-20 (alternate Raises, Overhead Face Pull head of the biceps) 6. Banded Pulldowns x 30- reps
Y/W each rep) ensure highest quality of Extensions - 2 – Cross pronation 60 seconds
crossover 7. Plank Punchouts x 30-60
pushup for 15
6. Barbell Ladder every rep. sets to Failure (Emphasizes the
Shrug Finisher - 1 x F brachialis ) seconds
reps with band using 15RM – No Money curls
on each arm (Emphasizes the short
head of the biceps)