11
29
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. KEELING CABLE SUPINATED CABLE
PULLOVER
bent arm position with supinated grip
shoulder width. cable set in high position and this
is a downward arcing motion that hits the lats as will
as stretches them with the elbows tucked on the
negative. straight handle attachment.
3 sets : 15-12-10

2. LOW TO HIGH SEATED D
GRIP CABLE ROW
single d grip handle with a low to high
cable tracking motion.
4 sets : 15-12-10-8 + drop 8

 

3. CHIN UP
grip narrows each set a little bit from
very wide supinated to very close supinated.
4 sets : failure every set

 

4. SINGLE ARM DB PREACHER CURL
single db
4 sets : 12-10-8-6

compound set with

SINGLE ARM PRONATED DB
CONCENTRATION CURL
reverse grip concentration curl done from
a seated position using the leg as a bracing point.
4 sets : 10-10-10-10

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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 CABLE WRIST 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

 

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