PULL SESSION
PULL SESSION
MID/LOWER BACK | LONG HEAD BICEPS
FOREARMS | TRAPS | ANT. NECK
—————————————————-
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
BAND PULL APARTS
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 :
STRAIGHT ARM PULLDOWN
bent over to 60 degrees and straight arm
pendulum pulldown/pullover.
3 sets : 10 to 15
2. D GRIP DANTE ROW
use a seated cable row or pulley and its bent over into hip extension
as you row. your mid and upper back will be in flexion ( rounded )
position so it stretch’s the back maximally. learning how to utilize
spinal flexion to your advantage is a great training skill.
3 sets : 10 to 15
3. WIDE NEUTRAL GRIP LAT PULLDOWN
very wide neutral grip
3 sets : 15-12-10 + rest pause 5
compound set with
SNATCH GRIP REVERSE SHRUG ON LAT
PULLDOWN
transition right into this from the first set
3 sets : 10-10-10
4. DB PREACHER CURL
3 sets : 12-10-8
————————————————————-
FLEXORS/EXTENSORS
————————————————————-
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 : 12 to 15
FAT GRIP DB WRIST FLEXION
single d grip handle
3 sets : 12 to 15