2022

PULL 2

By Adam 0

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

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 :

1. SEATED UNILATERAL REVERSE
D GRIP CABLE ROW
underhand row position grip
3 sets : 15-12-10 + rest pause 5

2. WIDE CHIN GRIP LAT PULLDOWN
outside shoulder width supinated grip
3 sets : 20-15-12

3. BENT OVER BB AIPA ROW
row from bent over position to a hold, then stand
up into hip extension.
3 sets : 10-10-10

compound set with

SNATCH GRIP BB SHRUG
very wide pronated grip with straps
3 sets : 20-15-12

4. CABLE D GRIP CONCENTRATION CURL
4 sets : 12-10-8-6

compound set with

STANDING D GRIP CABLE CURL

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
single d grip handle
3 sets : 15-15-15

superset with

FAT GRIP DB WRIST FLEXION
single d grip handle
3 sets : 15-15-15