07
30
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. LYING CABLE NECK FLEXION
on flat bench with head harness hooked
to cable. you’ll be back supported and pulling
chin to chest.
3 sets : 15-12-10

2. SEATED BAND NECK PROTRACTION
seated with band tension around the forehead,
pushing your cervical spine forward against the tension
from behind you.
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. KNEELING ROPE LAT PULLDOWN/PULLOVER
high pulley setup and this one will feel like a pulldown that
finishes like a pullover in the bottom by how your track your elbow path
3 sets : 15-12-10

2. NEUTRAL GRIP PULL UP TO FLAG
shoulder width neutral grip. as you reach the top, you’ll lay back and
kinda arch away which will drive a contraction
down your lats.
4 sets : failure

compound set with

HANGING REVERSE SHRUG
use the same neutral grip position
4 sets : failure

 

3. SEATED UNILATERAL CROSS BODY MACHINE
OR CABLE ROW
sitting sideways so you have to pull
across your body and kind of around you,
which will help bias the lower lats.
3 sets : 8-8-8 + bilateral dropset using peak loading

compound set with

STANDING DB LATERAL RAISE SHRUG
push out to the sides a bit as you shrug up into
the traps. it will be like a snatch position shrug.
you’ll learn why many people train their traps
when trying to train lateral raises on this one.
3 sets : 10 to 15

 

 

4. INCLINE CHEST SUPPORTED
EZ BAR SPIDER CURL
set bench to 45 degrees and use an inside shoulder
width supinated grip.
4 sets : 6-6-6-6

compound set with

STANDING EZ BAR CURL
same grip but done from a standing position, 
which is a stronger one mechanically.
4 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 DB WRIST EXTENSION
flat bench supported
3 sets : 15 to 20
superset with

 

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

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