PULL SESSION
PULL SESSION
MID/LOWER BACK | LONG HEAD BICEPS
FOREARMS | TRAPS | ANT. NECK
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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 :
shoulder width pronated grip
3 sets : 15 to 20
2. SEATED HIGH TO LOW CABLE
D GRIP ROW ( UNILATERAL )
use a bench set at 90 degrees for chest support and bracing. elbow
should be down and back for lower lats.
3 sets : 12-12-12 + drop 6
3. WIDE GRIP LAT PULLDOWN
wide pronated grip
3 sets : 15-15-15 + rest pause 8
compound set with
SNATCH GRIP REVERSE SHRUG ON LAT
PULLDOWN
transition right into this from the first set
3 sets : 10-10-10
4. EZ BAR PREACHER CURL
inside shoulder width supinated grip
4 sets : 10 to 15
compound set with
shoulder width supinated 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
single d grip handle
3 sets : 15 to 20
FAT GRIP DB WRIST FLEXION
single d grip handle
3 sets : 15 to 20