PULL SESSION
PULL SESSION
MID/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 :
LAT PULLDOWN
if you really keep your elbows in both ways
on this, you can feel how it goes
directly to the lat. feel out the stretch position
and it goes down into the lower
insertions.
3 sets : 10 to 15 + rest pause 8
2. DB PULLOVER
use a hip thrust position across a flat bench
and a clasped grip on db handle with both hands.
keep elbows bent and focus on lat stretch, then
pullover.
3 sets : 15-12-10 + drop 10
3. INCLINE BACK SUPPORTED CHIN GRIP
CABLE PULLDOWN
set bench at 45 degrees and back support facing
away from high pulley. use a shoulder width
supinated grip and pulldown.
3 sets : 15-12-10 + drop 10
4. CROSS BODY STANDING DB CURL
supinated grip position
3 sets : 10-10-10
compound set with
set bench incline to 45 degrees and curl in
a hammer position keeping elbows back.
3 sets : 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
flat bench supported
3 sets : 15 to 20
FAT GRIP DB WRIST FLEXION
flat bench supported
3 sets : 15 to 20