01
04
2023

1-10-23 | 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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DYNAMIC WARM UP MENU :

SUPINATED BAND EXTERNAL ROTATION
supinated grip held in bottom of bicep curl position
and pulled apart to rotate the shoulders open
2 sets : 10 to 15

HANGING LAT STRETCH
2 sets : x-x


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. SEATED CABLE ROW
shoulder width neutral grip slightly leaning
at the pulley. keep elbows tight to sides the whole
time for lat bias. when you pull back your elbows wont
go behind you if you use these cues. the lat will be fully
shortened and that’s not needed.
3 sets : 20-15-10 + drop 5

2. KNEELING SINGLE ARM CABLE PULLDOWN ROW
half kneeling position on floor with cable set at height where your
arm is 45 degree angle in extension position. use a single d grip
for a neutral position. drive elbow down towards your side as
you pull.
3 sets : 12-10-8 + rest pause 3-4

 

3. PULL UP
2 sets outside shoulder width pronated grip
2 sets supinated grip shoulder width
4 sets : failure

 

4. CROSS BODY DB HAMMER CURL
neutral grip coming across the body
4 sets : 15-12-10-8
*do both sides before compound set

compound set with

STANDING DB DRAG CURL
supinated grip 
4 sets : falilure using same weight

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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
pronated grip
3 sets : 15-15-15

superset with

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

 

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