10
16
2022

PULL SESSION 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. 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 : 10-10-10
 

compound set with

BENT OVER DB STRAIGHT
ARM PULLBACK
done from a bench supported one arm
db row position. this pull back is like a straight
arm pulldown but from this position.
3 sets : 12-12-12

2. CHIN UP
shoulder width supinated grip
4 sets : failure

compound set with

EZ BAR BEHIND THE BACK SHRUG
shoulder width supinated grip. make sure as you
shrug up, that you are retracted with the scapula also.
3 sets : 10-10-10

3. SINGLE ARM D GRIP HIGH
TO LOW CABLE ROW FROM BACK
SUPPORTED INCLINE POSITION
cable set high like lat pulldown and
you wanna drop your elbow hard as your retract
to bias the lower lats. you’ll be laying on an
incline facing the cable.
3 sets : 10 to 12

 

4. CABLE PREACHER CURL
just outside shoulder width
supinated grip
4 sets : 12-10-8-6

compound set with

CABLE REVERSE GRIP PREACHER CURL
inside shoulder width pronated grip
4 sets : 10 to 15

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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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