11
03
2022
PULL SESSION : MID/LOWER BACK | LONG HEAD BICEPS FOREARMS | TRAPS | ANT. NECK
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. KNEELING ONE ARM REVERSE GRIP
BENT ARM CABLE PULLDOWN
this is just like a bent arm pullover
just done from a kneeling position. supinated
grip on d handle and elbow tucking beside you
like a row. you want to keep tension on the lat
the entire time.
3 sets : 15-15-15
BENT ARM CABLE PULLDOWN
this is just like a bent arm pullover
just done from a kneeling position. supinated
grip on d handle and elbow tucking beside you
like a row. you want to keep tension on the lat
the entire time.
3 sets : 15-15-15
compound set with
BENT OVER DB STRAIGHT
ARM LAT PULLBACK
db row position. this pull back is like a straight
arm pulldown but from this position.
3 sets : 12-12-12
2. SINGLE ARM DB ROW FROM BENCH
db in neutral position. bench supported position
4 sets : 12-10-8-8 + drop 6
3. CHIN GRIP LAT PULLDOWN
inside shoulder width supinated grip
3 sets : 15-12-10 + drop 10
4. INCLINE CHEST SUPPORTED
DB SPIDER CURL
keep elbows pushed fwd
4 sets : 12-10-8-6
compound set with
STANDING DB CURL
supinated grip and also keep elbows
slightly forward
supinated grip and also keep elbows
slightly forward
4 sets : 6-6-6-6
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FOREARMS
FLEXORS/EXTENSORS
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FLEXORS/EXTENSORS
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1. ULNAR DEVIATION
use light pipe or stick
2 sets : 8 to 12
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
use light pipe or stick
2 sets: 8 to 12
3. FAT GRIP BB WRIST EXTENSION
just outside shoulder width pronated grip
3 sets : 15-15-15
superset with
FAT GRIP BB WRIST FLEXION
shoulder width supinated grip
3 sets : 15-15-15