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 :
GRIP CHANGE
start with an outside shoulder width
grip and hit the rx, then drop grip in close
and get after those. use a neutral grip if applicable,
or a pronated if not.
3 sets : 12/12 – 10/10 – 8/8
2. STERNUM CHIN UP
shoulder width supinated grip. as you pull into
the top, you’ll arch away to create an angle that
hits your lower lats.
4 sets : failure
compound set with
STANDING DB SHRUG
4 sets : 15-15-15-15
3. SEATED LAT PULLDOWN WITH
ROPE V GRIP
4 sets : 15-15-15-15
compound set with
ROPE V GRIP REVERSE SHRUG
elevate and depress the scapula while holding
on to the rope
4 sets : 12-12-12-12
4. SEATED INCLINE DB WAVE CURL
laying back to 45 degree bench angle with db’s
in supinated position. when you curl, come up
right beside your hips – as you reach the top,
open your shoulders and db’s will come down
in a commerford curl. keep waving that position.
3 sets : 10 to 15 waves/reps
compound set with
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