05
28
2022

PULL 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 MENU :

BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15

DB/KB PULLOVER
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 20-20

CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20


STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10

SESSION :

1. ROCKING 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.
4 sets : 10-10-10-10
*both sides is 20 reps

2. BENT OVER SINGLE ARM DB ROW
use a supinated grip and focus on pulling to lower lat
3 sets : 15-12-10 + drop 10

 

3. INLCINE BACK SUPPORTED SINGLE ARM
PULLDOWN
set bench at 45 degree incline so you’ll face away from one
pulley on the incline. if you can turn your hips and put
your legs on the floor on the opposing side as you are
pulling with, it will create a good stretch position on the lat.
3 sets : 10 to 15
*do both sides

 

4. SINGLE ARM DB DRAG CURL
keep elbow back as you curl with
supinated grip
3 sets : 10 to 15

compound set with

5. DB PREACHER WAITER CURL
palms up into the top head of a db
to put stress on the forearm and the long head.
4 sets : 8-8-8

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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.  FAT GRIP CABLE WRIST EXTENSION
low pulley cable with d grip handle
2 sets : 20-20

superset withFAT GRIP CABLE WRIST FLEXION
low pulley cable with d grip handle
2 sets : 20-20

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