PULL
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 :
BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
3 sets : 8 to 12
SESSION :
LAT PULLDOWN
shoulder width neutral grip via prime rot8
handles or hanging cable handles with straps
on the lat bar. elbows down cue for lower lats.
4 sets : 20-15-12-10
BB REVERSE GRIP ROW
works best on a lower incline so you
may need a high bench or set bench on plyo boxes
to rig up the setup. shoulder width supinated grip
4 sets : 10 to 15
3.SNATCH GRIP LAT PULLDOWN
very wide pronated grip
4 sets : 20-15-12-10 + drop 10
4. STANDING 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.
3 sets : 10 to 15
one arm at a time coming cross body with
a supinated grip on db.
4 sets : 8-8-8-8 + drop 8
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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