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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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 :
use a d grip handle and key here is to pull elbow down
hard as you retract. if you only retract the scapula, all you’re
doing is upper back.
4 sets : 10-10-10-10 + forced reps
use a way outside shoulder width neutral grip. if
you can’t do pull ups you can add assistance or use
a lat pulldown with the same cues.
4 sets : failure
3. INCLINE CHEST SUPPORTED STRAIGHT
ARM LAT PULLDOWN
kneeling on an incline bench set at 60 degrees
3 sets : 10-10-10
4. 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 : 8-8-8-8 + drop 8
just inside shoulder width supinated grip
and drag upwards into the curl position.
3 sets : 10 to 15
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FLEXORS/EXTENSORS
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use light pipe or stick
2 sets : 8 to 12
use light pipe or stick
2 sets: 8 to 12
3. BENCH SUPPORTED WEIGHT PLATE
WRIST EXTENSION
3 sets : 20-15-12
DB WRIST FLEXION
3 sets : 20-15-12