11
21
2022

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

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. SUPINATED GRIP EZ BAR PULLOVER
bent arm position with supinated grip
shoulder width.
3 sets : 15-12-10

2. SEATED D GRIP CABLE ROW
shoulder width neutral d grip. lean into the movement
to create a slightly fwd torso angle.
4 sets : 15-12-10-8 + drop 8

 

3. CLOSE CHIN GRIP LAT PULLDOWN
use an inside shoulder width supinated
grip position.
4 sets : 12-10-8 – 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. STANDING CABLE ARCHER CURL
cable set with a single d grip handle at slightly above
your standing shoulder height.
4 sets : 12-10-8-6

compound set with

STANDING DB CURL
supinated grip 
4 sets : 6-6-6-6

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FOREARMS
FLEXORS/EXTENSORS

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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 BB WRIST EXTENSION
just outside shoulder width pronated grip
3 sets : 15-15-15

superset with

FAT GRIP BB WRIST FLEXION
just outside shoulder width supinated grip
3 sets : 15-15-15

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