08
14
2022

PULL

By Adam 0

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 :

1. CHIN GRIP LAT PULLDOWN
just outside shoulder width
supinated grip.
3 sets : 20-15-12-10 + drop 10

2. SEATED D GRIP CABLE ROW
shoulder width neutral grip. hold a vertical position
to row. when you cinch the row in, lean back holding
the contraction for a bigger contraction.
3 sets : 12-12-12

compound set with

SEATED CABLE SHRUG
use the same setup and shrug instead
of the row. 
3 sets : 10-10-10

3. SINGLE ARM LOW PULLEY
CABLE ROW
d grip handle on cable set in low position. use a bench
to kneel on leg on for support and hinge you forward
towards the movement angle.
3 sets : 12-10-8

compound set with

SINGLE ARM LEANING DB SHRUG
leaning into the wokring side holding on
to cable machine for stability.
3 sets : 12-12-12

4. D GRIP CABLE DRAG CURL
use a close d grip handle with a supinated grip
4 sets : 15-15-15-15

compound set with

STANDING DB WAITER CURL
hold db head with palms up
4 sets : 8-8-8-8

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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 CABLE WRIST EXTENSION
single d grip handle
3 sets : 15 to 20
superset with

 

FAT GRIP CABLE WRIST FLEXION
single d grip handle
3 sets : 15 to 20

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