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 WITH ISO
BAND HOLD ON NON WORKING SIDE
toss a band over the lat tower and pull down
into a hold position on the concentric while
performing the working set on the opposing side.
4 sets : 15-12-10-8 + drop 8
row comes across your body to the
hip with lower pulling placement to
the lower lats. do this slightly bent over and
with free hand.
3 sets : 10-10-10
3. SEATED D GRIP CABLE ROW WITH
T SPINE FLEXION AND EXTENSION
you want to round your back on the negative
and as you row, bring it back into some light
extension as you row. shoulder width d grip
works well for this one.
3 sets : 10 to 15 + rest pause 8 last set
4. SINGLE ARM INCLINE DB CURL
back supported on bench with 45 degree angle set
and try to slightly over supinate the top position.
3 sets : 10-10-10 + drop 10
CABLE DRAG CURL
supinated grip and dragging up your body
driving elbows back.
4 sets : 15 to 20
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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. FARMERS WALKS
3-4 sets : failure carrying the heaviest
db’s you can.