PULL 2
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 :
underhand shoulder width grip position.
pull with a vertical spine, then lock the row in
and lean back a bit to sink a deeper contraction.
3 sets : 15-12-10 + rest pause 5
2. CLOSE D GRIP LAT PULLDOWN
4 sets : 15-12-10 + rest pause 5
3. SINGLE ARM STANDING CABLE
STRAIGHT ARM ROPE LAT PULLDOWN
more upright torso angle and using just the
cable with single rope attachment.
3 sets : 10-10-10
compound set with
ONE ARM LEANING CABLE SHRUG
leaning away from the shrug side to create a more
aggressive stretch position.
3 sets : 15-12-10
4. ONE ARM DB HAMMER GRIP PREACHER CURL
db kinda comes cross body in the
hammer position. you’ll feel this on the
outer bicep ( long head )
4 sets : 12-10-8-6
compound set with
using same db, do a drag curl to finish off
the biceps.
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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 CABLE WRIST EXTENSION
single d grip handle
3 sets : 15-15-15
FAT GRIP CABLE WRIST FLEXION
single d grip handle
3 sets : 15-15-15