1.28.23 | PULL SESSION : MID/LOWER BACK | LONG HEAD BICEPS | FOREARMS | TRAPS
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 :
half kneeling position on floor next to seat with working
arm in line with pulley. use a d handle and drive elbow
downward and tight to your side. do both sides.
4 sets : 12-10-8-6 + drop 6
2. SEATED CABLE ROW TO LEAN BACK
seated with torso leaning at the movement. pull the row in first
and then sit back with it like a deadlift. use a shoulder width
neutral grip.
3 sets : 10-10-10 + drop 10 with no lean back
3. ONE ARM DB PENDULUM ROW
arm pulls way back beside you like a
straight arm lat pulldown, but with a
slight bend in the elbow.
3 sets : 15-12-10
4. INCLINE DB CURL
set incline to 45 degrees and back support.
supinated grip on db’s
4 sets : 10-10-10-10
compound set with
palms up to top head of db
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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. EZ BAR WRIST EXTENSION
just outside shoulder width pronated grip
3 sets : 15-15-15
superset with
SEATED BB WRIST CURL
supinated grip with forearm supported
on flat bench
3 sets : 15-15-15