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 :
INCLINE CHEST SUPPORTED
DB BLACKBURN RAISE
chest supported on 15 degree incline with
pronated grip. this one is done in 90/90 arm
position with an external rotation first, the a press
outward like a shoulder press. may not need any loading.
2 sets : 8 to 12
SESSION :
CABLE PULLDOWN
lay back on and incline of 60 degrees and use a shoulder
for the lower lats.
4 sets : 10 to 15
2. COMPOUND SET :
SEATED REVERSE GRIP CABLE ROW
shoulder width supinated grip with your
body hinged fwd at the movement, and pulling
in low right above your quads
3 sets : 15-15-15
LYING DB BENT ARM PULLOVER
should be able to pull this off right from the
seat of the row setup. using a single db or 2 dbs
and a bent arm position. tuck in on the way up
leading with the elbows.
3 sets : 10-10-10
3. SIDE DOMINANT WIDE GRIP LAT PULLDOWN
use a snatch grip and simply hold on with one side
and work the other side independently giving you
a down and in angle of insertion. do both sides.
3 sets : 16-16-16 ( 8 both ways)
*last set rest pause and 8 reps normal pulldown
4. STANDING CABLE CURL
just outside shoulder width supinated grip
3 sets : 25-20-15
GRIP DB PREACHER CURL
this one is hammer curl positives
with reverse grip negatives. use some
fat grips if you have them.
4 sets : 8-8-8-8
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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. FAT GRIP DB WRIST EXTENSION
use a preacher bench for support
2 sets : 20-20 superset with
FAT GRIP DB WRIST FLEXION
use a preacher bench for support
2 sets : 20-20