12
26
2022

1/1/22 – 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. SUPINE CABLE PULLOVER
back supported on flat bench with head side
towards cable. use 2 rope attachments or a long heavy
resistance band folded in half for a big v grip. pull over and tuck
elbows. obliviously you want to scoot out so there’s always
tension on the cable in the stretch position.
3 sets : 15-12-10

2. WIDE GRIP ASSISTED PULL UP
very wide grip either pronated or neutral if
possible.
4 sets : 12-10-8-6

 

3. SEATED CROSS BODY CABLE D GRIP ROW
sitting sideways so you can pull across your body. make sure
the pull is travelling low across the torso. try and wrap the
pull around you to hit the lat.
3 sets : 12-10-8

 

4. REVERSE GRIP CABLE CURL
inside shoulder width pronated grip
4 sets : 8-8-8-8

compound set with

STANDING CABLE CURL
supinated shoulder width grip
4 sets : 8-8-8-8

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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 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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