PULL SESSION
PULL SESSION
MID/LOWER BACK | LONG HEAD BICEPS
FOREARMS | TRAPS | ANT. NECK
(WEDNESDAY)
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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 :
LAT PULLDOWN
set bench at cable ( not lat pulldown) at a 45
degree angle and BACK support. use a shoulder width
d grip or rope grip and pulldown.
2. REVERSE GRIP SEATED CABLE ROW
lean slightly at the movement and strict row back,
when you hit the contraction – sit back as you hold
that to create a harder contraction.
grips as follows each set :
set1 : wide supinated
set2 : shoulder width supinated
set3 : inside shoulder width supinated
3 sets : 12-12-12
compound set with
STANDING DB SHRUG
3 sets : 10 to 15
3. SUPINATED GRIP RACK PULL
set safeties so bar is just above knee height
in bottom position. just outside shoulder width
supinated grip. focus on using the lats more
than just heavy loading.
3 sets : 12-12-12
compound set with
HANGING SHRUG
shoulder width pronated grip
3 sets : failure
4. CABLE DRAG CURL
inside shoulder width grip
4 sets :15 to 20
compound set with
same grip
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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