06
10
2022

PULL SESSION

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. SINGLE ARM SEATED MACHINE ROW
set up so you can be way back from the origin of the
pull on the machine ( where the resistance starts from.
this shoulder allow more arc lower into the lat, meaning
you want to get your elbows to drive down as you pull back.
4 sets : 10 to 15

 

2. CHIN UP
grip changes as follows each set
3 sets : failure
set 1 : wide supinated
set 2 : shoulder width supinated
set 3 : inside shoulder width supinated

 

3. BB BENT ARM PULLOVER
just inside shoulder width pronated grip.
3 sets : 15 to 20

 

4. DB PREACHER WAITER CURL
palms up to head of single db
4 sets : 10 to 15

compound set with

INCLINE DB CURL
set bench at 45 degrees and use supinated grip
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
3 sets : 15 to 20
superset withFAT GRIP DB WRIST FLEXION
flat bench supported
3 sets : 15 to 20

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