1.19.23 : PULL SESSION : MID/LOWER BACK | LONG HEAD BICEPS | FOREARMS | TRAPS
PULL SESSION
MID/LOWER BACK | LONG HEAD BICEPS
FOREARMS | TRAPS
—————————————————-
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 :
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
supinated grip and facing away from the cable
————————————————————-
FLEXORS/EXTENSORS
————————————————————-
use light pipe or stick
2 sets : 8 to 12
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