10
26
2022

PULL SESSION : MID/LOWER BACK | LONG HEAD BICEPS FOREARMS | TRAPS 

By Adam 0

PULL SESSION
MID/LOWER BACK | LONG HEAD BICEPS
FOREARMS | TRAPS
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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. CLOSE D GRIP LAT PULLDOWN
WITH ROCK BACK
after you pull down and lock in that
contraction, sit back in the seat and you’ll
feel the contraction hit harder.
4 sets : 15-12-10-8 + drop 8

3. SEATED SINGLE ARM
CROSS BODY CABLE ROW
cable set for slight high to low path
and body turned slightly sideways to
the pull. this will allow you to wrap around
the row,
3 sets : 10 to 12

 

4. ONE ARM DB PREACHER CURL
4 sets : 12-10-8-6

compound set with

STANDING EZ BAR REVERSE 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.  BB WRIST EXTENSION
just outside shoulder width pronated grip
3 sets : 15-15-15
superset with

BB WRIST FLEXION
shoulder width supinated grip
3 sets : 15-15-15

 

 

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