01
14
2023

1.19.23 : 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. 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.

4 sets : 15-12-10-8

2. SINGLE ARM DB BENCH SUPPORTED ROW
pull back more towards your hip on these to sweep
lower on the lats. kneel on bench with other leg
on the floor.
3 sets : 8-8-8 + drop 8

 

3. CHIN GRIP LAT PULLDOWN
inside shoulder width supinated grip
3 sets : 15-15-15

 

4. SUPINATED CABLE CROSS BODY CURL
neutral grip coming across the body done
unilaterally
4 sets : 10-10-10-10
*do both sides before compound set

compound set with

SINGLE ARM STANDING CABLE CURL
supinated grip and facing away from the cable
4 sets : 6-6-6-6

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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.  PLATE PINCH ROTATATIONS
grab light weight plate with fingers and rotate wrists.
can do both sides at the same time.
3 sets : 10-10-10 ( 1 rotation is a rep )
*do both directions each set

superset with

SEATED BB WRIST CURL
supinated grip with forearm supported
on flat bench
3 sets : 15-15-15

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