12.22.22 | 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 :
FROM SLIGHT DECLINE
do single arm until you get the feel for it and
use both. think of tucking the elbows beside you as
you pull over/through.
3 sets : 10-10-10
2. SINGLE ARM D GRIP SEATED CABLE ROW
” TIPPED TO THE SIDE ”
slightly tip towards the side you’re training and as
you pull, try and “pull around you ”
4 sets : 12-10-8-6 + drop 6
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
3 sets : failure every set
4. REVERSE GRIP EZ BAR CURL
inside shoulder width pronated grip
4 sets : 10 to 15
compound set with
supinated shoulder width 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 STRAIGHT BAR WRIST EXTENSION
pronated grip
3 sets : 15-15-15
superset with
FAT GRIP STRAIGHT BAR WRIST FLEXION
supinated grip
3 sets : 15-15-15