PULL SESSION MID/LOWER BACK | LONG HEAD BICEPS | FOREARMS | TRAPS
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 :
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
CONCENTRATION CURL
reverse grip concentration curl done from
a seated position using the leg as a bracing point.
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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 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