09
19
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 SUPINATED GRIP CABLE ROW
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

STANDING ONE ARM DB DRAG CURL
using same db, do a drag curl to finish off
the biceps.
4 sets : failure with same weight

————————————————————-

FOREARMS
FLEXORS/EXTENSORS

————————————————————-
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 : 15-15-15
superset with

 

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

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