PULL 2
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 :
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 : 10-10-10
compound set with
palms facing each other
3 sets : 15-15-15
2. CHIN GRIP LAT PULLDOWN
outside shoulder width supinated
grip
4 sets : 15-12-10-10 + rest pause 5
3. 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 : 12-12-12
compound set with
LEANING UNILATERAL
DB SHRUG
leaning into the side you are shrugging on
3 sets : 10-10-10
4. STANDING SINGLE ARM
CABLE CURL
face away from cable and walk out so
it pulls your arm back. this will bias the
long head.
4 sets : 10-10-10-10
compound set with
pronated position
————————————————————-
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 : 15-15-15
FAT GRIP DB WRIST FLEXION
single d grip handle
3 sets : 15-15-15