PULL SESSION
PULL SESSION
MID/LOWER BACK | LONG HEAD BICEPS
FOREARMS | TRAPS | ANT. NECK
(WEDNESDAY)
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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 :
shoulder width supinated grip
4 sets : failure
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 + rest pause 5
3. SINGLE ARM HIGH TO LOW
CABLE ROW
use a 90 degree bench to chest support if
you can. set cable at head height in seated
position. pull elbow down and back as you row
to bias the lower lat.
3 sets : 15-12-10 drop 10
4. CROSS BODY DB HAMMER CURL
hammer grip position
3 sets : 15-12-10
compound set with
set bench incline to 45 degrees and curl in
a supinated position keeping elbows back.
3 sets : 6-6-6
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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