04
16
2022
PULL SESSION 2
PULL SESSION
LOWER BACK | LONG 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 : 15-12-10
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 to 15
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1. REVERSE GRIP LAT PULLDOWN
shoulder width reverse grip
4 sets : 15-12-10-8 + drop 8 + rest pause 4
shoulder width reverse grip
4 sets : 15-12-10-8 + drop 8 + rest pause 4
2. SEATED NEUTRAL GRIP CABLE ROW
shoulder width d grip
4 sets : 15-12-10-8 + drop 10
shoulder width d grip
4 sets : 15-12-10-8 + drop 10
3. UNILATERAL STRAIGHT ARM
CABLE LAT PULLDOWN
standing with a slightly bent fwd position and no
attachments for a neutral grip position.
3 sets : 10-10-10 + drop 10
4. STANDING CROSS BODY DB CURL
supinated grip position
4 sets : 15-12-10-8
5. SEATED & LAYING BACK INCLINE DB CURL
bench incline at 30 degrees with supinated
grip
3 sets : 10-10-10 + drop 10
bench incline at 30 degrees with supinated
grip
3 sets : 10-10-10 + drop 10
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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 : 8 to 12
use light pipe or stick
2 sets : 8 to 12
superset with
2. SUPINATION & PRONATION
use light pipe or stick
2 sets: 8 to 12
use light pipe or stick
2 sets: 8 to 12
3. DB WRIST EXTENSION
3 sets : 20-15-12
superset with
DB WRIST FLEXION
3 sets : 20-15-12
3 sets : 20-15-12