06
03
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. SEATED CABLE LOW PULLEY ROW
LEANING FWD TO HIP EXTENSION
shoulder width neutral grip. start leaning
at the row and pull into full row position, then
hold the contraction and sit back to a slightly leaning
back position.

4 sets : 10 to 15

 

2. SNATCH GRIP PULL UP
wide pronated grip and assisted for sure here.
3 sets : failure + rest pause failure

 

3. BB STRAIGHT ARM PULLOVER
just inside shoulder width grip.
2 sets : 10 to 15

BB BENT ARM PULLOVER
just outside shoulder width grip
2 sets : 15 to 20

 

4. STANDING EZ BAR DRAG CURL
keep elbow back as you curl with
supinated grip thats shoulder width
4 sets : 10 to 15

compound set with

 EZ BAR PREACHER CURL
take a close supinated grip here inside
shoulder width. narrower than first position.
4 sets : 8-8-8-8

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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 DB WRIST EXTENSION
flat bench supported
2 sets : 15 to 20
 

superset withFAT GRIP DB WRIST FLEXION
flat bench supported
2 sets : 15 to 20

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