07
16
2022

PULL SESSION

By Adam 0

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 :

1. LYING 2 DB BENT ARM PULLOVER
use a neutral grip from a flat bench position
3 sets : 15-12-10 + drop 10 on single db

2. CHEST SUPPORTED BB SEAL ROW
works from a high bench best and with a
neutral grip bb. I use swissies if i am at a gym
that has no options.
4 sets : 8-8-8-8

 

3. 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.
4 sets : 15-12-10-8

 

4. DB PREACHER CURL
shoulder width with 2 db’s
in supinated position.
3 sets : 8-8-8

compound set with

STANDING DB CURL
rotate shoulders open slightly
with supinated grip.
3 sets : failure with same weight

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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 CABLEWRIST EXTENSION
flat bench supported
3 sets : 15 to 20
superset with

 

FAT GRIP CABLE WRIST FLEXION
flat bench supported
3 sets : 15 to 20

 

 

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