PULL SESSION
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 :
goal is elbow driving down and back into the
lower lat. use a single d grip handle.
4 sets : 12-10-8-6 + long rest pause (30 seconds) then
use same 6 rep weight with 3 second negatives, 1 second pause, then
explosive positives
2. CHEST SUPPORTED MACHINE ROW
position yourself so you are pulling in kinda low
to bias more lower lats again here. elbows will be tucked and
a neutral grip about shoulder width is a good choice here.
3 sets : 10 to 15
3. INCLINE CHEST SUPPORTED SINGLE
ARM CABLE STRAIGHT ARM PULLDOWN
set bench incline to 60 degrees and no attachments on the
cable to keep a neutral position grip wise.
3 sets : 10 to 15
4. STANDING EZ BAR CURL
inside shoulder width supinated grip
3 sets : 8-8-8-8
compound set with
supinated grip and drag these up your
body almost like a row-ish pull but with
your biceps.
3 sets : 10 to 15
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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
flat bench supported
3 sets : 15 to 20
FAT GRIP DB WRIST FLEXION
flat bench supported
3 sets : 15 to 20