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
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 :
inside shoulder width pronated grip
3 sets : 15-12-10 + drop 10
2. RACK CHIN
supinated grip just outside shoulder width.
use a smith machine bar and an incline bench to hang your
legs on. this will give you some spinal flexion and
really stretch the lats hard. you have to adjust to your
height and anatomy. loading can be added with
chains or even a bar across your hips.
3 sets : 15-12-10 + rest pause failure
3. EZ BAR PENDLAY ROW
supinated grip at shoulder width.
use bumper plates and try and always
pull from a floor touch position.
5 sets : 6-6-6-6-6
4. STANDING CLOSE GRIP EZ BAR CURL
close supinated grip
3 sets : 10 to 15
compound set with
set bench incline to 30 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