04
22
2022

PULL SESSION 2

By Adam 0

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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WARM UP :

LYING INCLINE CHEST SUPPORTED
 SINGLE ARM DB BUTTERFLY RAISE
set incline at 30 degrees and perform and orbital stroke
like a butterfly swim move. one side at a time.
3 sets : 8 to 12

SESSION :

1. SIDE LYING INCLINE COBRA LAT PULLDOWN
same bench setup as first exercise, but now you are side lying
and pulling down across your body into the lower lats
from a different plane of motion.

4 sets : 12-10-8-6 + drop 6
2. BB BENT OVER HYPEREXTENSION ROW
shoulder width supinated grip. be careful on this one,
but you’ll bend over and hunch fwd into spinal flexion, and reverse
out of that process until you come up into slight hyperextension. as you
do this pull the weight in like a row to bring in the big
contraction into the lower lats.
3 sets : 10-10-10

BB BENT OVER ROW TO KNESS
1 set : 8 + drop 8

 

3. STRAIGHT ARM
CABLE LAT PULLDOWN
standing with a slightly bent fwd position and no
attachments for a neutral grip position. if you are using
a basic cable functional trainer, you can
do this bilaterally. or unilaterally if needed.
3 sets : 10-10-10 + drop 10

4. INCLINE CHEST SUPPORTED DB SPIDER CURL
supinated grip position with db’s close together
3 sets : 10 to 15

5. SEATED LOW PULLEY CABLE CURL
FACING AWAY FROM CABLE
this will cue a pullback on your arm that forces you
create flexion of the elbow with the back pressure. works
best if you have a backrest for stability.
4 sets : 12-10-8-6 + drop 6

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FOREARMS
FLEXORS/EXTENSORS

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1. ULNAR DEVIATION
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

3.  BENCH SUPPORTED WEIGHT PLATE
WRIST EXTENSION
3 sets : 20-15-12
superset with
BENCH SUPPORTED
DB WRIST FLEXION
3 sets : 20-15-12
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