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 :
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
supinated grip
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FLEXORS/EXTENSORS
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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
just outside shoulder width supinated grip
3 sets : 15-15-15