02
01
2023

2.6.23 : 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. LEANED BACK CABLE THORACIC ROW
you want to be leaning away from this one to angle in
on the lower lats. grip is just inside shoulder width and
neutral.
4 sets : 12-10-8-6 + drop 6

2. CHIN GRIP LAT PULLDOWN WITH LEAN
BACK IN BOTTOM POSITION
just inside shoulder width supinated grip. elbows tucked
and driving downwards. in the bottom contraction,
lean back as you hold that squeeze.
3 sets : 10-10-10 + drop 10 with no lean back

 

3. CROSS BODY ILLIAC ROW/ PULL AROUND
sitting sideways to the pulley so you can row across your
body and wrap the pull around you. cable set to mid
torso height and with single d grip handle.
3 sets : 10 to 15

4. FRONT RACK BB SHRUG
arms crossed over and standing with bb in front
rack. shrug upwards elevating the scapula.
4 sets : 10-10-10-10

5. STANDING CABLE CURL ( ELBOWS BACK
| STANDING EZ BAR DRAG CURL

facing away from cables and walked out a tad
to pull elbows back. grip is supinated on d
handles. | shoulder width supinated grip
and drag up your body.
4 sets : 8-8-8-8 | 8-8-8-8

————————————————————-

FOREARMS
FLEXORS/EXTENSORS

————————————————————-
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.  STRAIGHT BAR WRIST EXTENSION
just outside shoulder width pronated grip
3 sets : 15 to 20

superset with

SEATED BB WRIST CURL
supinated grip with forearm supported
on flat bench
3 sets : 15 to 20

 

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