09
28
2022

PULL 2

By Adam 1

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 :

1. SINGLE ARM DB BENT ARM PULLOVER
you want to turn your hips away from the side
you are working and turn the torso away to put
extra tension on the lat. use a supinated grip.
3 sets : 10 to 15
 

2. SINGLE ARM D GRIP HIGH
TO LOW CABLE ROW
cable set high like lat pulldown and
you wanna drop your elbow hard as your retract
to bias the lower lats.
3 sets : 15-12-10 + rest pause 5

 

3. BENT OVER DB REAR DELT FLY WITH
EMPHASIS ON RECTRACTION AND
SHOULDER EXTENSION
try to wrap your arms around your backwards as
you retract. also pull back towards your hips to
bring your shoulders into more extension.
3 sets : 15-15-15

compound set with

UNILATERAL DB SHRUG IN
70 DEGREE HIP EXTENSION

this will allow you to try and wrap around on these
and fire the upper traps.
3 sets : 12-12-12

4. REVERSE GRIP EZ BAR CURL
pronated grip inside shoulder width
4 sets : 15-15-15-15

compound set with

STANDING DB HAMMER CURL
neutral grip position
4 sets : 6 to 8

————————————————————-

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

 

Comment
1
Adam Hillman

What is ULNAR DEVIATION and SUPINATION & PRONATION

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