PULL SESSION : MID/LOWER BACK | LONG HEAD BICEPS FOREARMS | TRAPS
PULL SESSION
MID/LOWER BACK | LONG HEAD BICEPS
FOREARMS | TRAPS
—————————————————-
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 :
PULLOVER
bent arm position with grip inside shoulder
width. done from a flat bench position.
3 sets : 20-15-12
2. WIDE GRIP LAT PULLDOWN
use a very wide pronated grip
4 sets : 15-12-10-8 + drop 8
3. SUPINATED EZ BAR CHEST
SUPPORTED ROW
done from a suspended flat position
with supinated grip shoulder width. focus on
driving elbow back towards your hips to
engage lower lats.
4 sets : 8-8-8 – WIDOWMAKER SET
*widowmaker is 20 rep set with 8-10 rep
weight on the bar and done with using rest pauses until
you hit 20 reps.
4. SEATED DB COMMORFORD CURL
shoulders way open and turned out. this will be more
of a curl out to the sides than forward. supinated grip.
4 sets : 12-10-8-6
compound set with
supinated grip and keep elbows forward
————————————————————-
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 BB CABLE EXTENSION
just outside shoulder width pronated grip
3 sets : 15-15-15
superset with
FAT GRIP CABLE WRIST FLEXION
just outside shoulder width supinated grip
3 sets : 15-15-15