12
08
2022

12/14/22 – 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. STRAIGHT ARM BB PULLOVER
just outside shoulder width pronated grip.
use spotter arms to a set depth for safety. (
these have a ton of tension and pressure and its
deceivingly hard to do these well with a large ROM )
3 sets : 8 to 12

2. SEATED HIGH TO LOW CABLE ROW
set cable for a slightly high to low row pattern.
shoulder width pronated grip.
4 sets : 15-12-10-8 + drop 8

 

3. ASSISTED ARCHED BACK PULL UP
WITH SCAP ROTATION
start by doing 1 pull up to the top and arching into
it – while there you are going to pull elbows open and back
and repeat till failure. after failure take regular
arched pull ups to failure again. grip is suicide
4 sets : failure every set

 

4. STANDING EZ BAR CURL
shoulder width supinated grip
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

————————————————————-
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 DB WRIST EXTENSION
pronated grip
3 sets : 15-15-15

superset with

FAT GRIP DB WRIST FLEXION
supinated grip
3 sets : 15-15-15

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