04
09
2022
PULL SESSION 2
PULL SESSION
UPPER BACK | SHORT HEAD BICEPS
FOREARMS | TRAPS | ANT. NECK
(FRIDAY)
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ANTERIOR NECK
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dynamic warm up with head turns and rotations
1. WEIGHT PLATE BACK
SUPPORTED NECK FLEXION
on flat bench with head hanging off and db
sits on your forehead
3 sets : 12-12-12
2. HEAD TURNED TO THE SIDE
NECK FLEXION
rotate head to one side and train the flexion
that biases one side more. do both sides.
3 sets: 10-10-10
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1. SINGLE ARM CHEST SUPPORTED
MACHINE ROW
shoulder width neutral grip
3 sets : 10 to 15
1 set : 10-6-4 cluster set 2. NEUTRAL GRIP LAT PULLDOWN
use a closer d grip position and stay
more vertical in body position.
4 sets : 12-10-8-6 + drop 8
MACHINE ROW
shoulder width neutral grip
3 sets : 10 to 15
1 set : 10-6-4 cluster set 2. NEUTRAL GRIP LAT PULLDOWN
use a closer d grip position and stay
more vertical in body position.
4 sets : 12-10-8-6 + drop 8
3. LYING 2 DB PULLOVER
keep db’s in neutral position. back supported
on flat bench. keep arms nearly straight with
a soft elbow joint. try to get as much of a stretch on the
lower end as possible.
4 sets : 8 to 12
4. SINGLE ARM DB PREACHER CURL
4 sets : 8-8-8-8
5. KNEELING WIDE GRIP BB CURL
outside shoulder width supinated grip. kinda tuck
your elbows in to pull on short head of the biceps.
3 sets : 10 to 15
outside shoulder width supinated grip. kinda tuck
your elbows in to pull on short head of the biceps.
3 sets : 10 to 15
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FOREARMS
FLEXORS/EXTENSORS
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FLEXORS/EXTENSORS
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1. ULNAR DEVIATION
use light pipe or stick
2 sets : 12-12
use light pipe or stick
2 sets : 12-12
superset with
2. SUPINATION & PRONATION
use light pipe or stick
2 sets: 12-12
use light pipe or stick
2 sets: 12-12
3. CABLE WRIST EXTENSION
3 sets : 15 to 20
superset with
CABLE WRIST FLEXION
3 sets : 15 to 20
3 sets : 15 to 20