2.15.23 : 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
DEAD HANG FROM PULL UP BAR
2 sets : x-x
SCAPULAR/SERRATUS WALL SLIDES
keep shoulder blades contracted and depressed
as you do these
2 sets : 10-10
SESSION :
ON CONTRACTION
single d grip on cable with a neutral position row.
when you hit the contraction tip towards the
pulling side as you hold the squeeze. this will recruit
some more lat involvement.
4 sets : 10-10-10-10
2. SINGLE ARM BENT OVER DB GENTLEMAN ROW
single arm supinated position. now your stance will be solid
on the same leg as side you’re training. you take the opposite
leg and cross it over the front of the stabilizing leg on the toes
lightly.
3 sets : 12-10-8
3. WIDE GRIP LAT PULLDOWN
use a 1.5-2x shoulder width pronated grip
3 sets : 20-15-10 + drop 5
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. INCLINE BACK SUPPORTED
DB CURL | PRONATED GRIP EZ
BAR CURL
bench incline at 60 degrees with supinated
grip position through entire range| just inside
shoulder width pronated grip
4 sets : 5-5-5-5 | 10 to 15
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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. STRAIGHT BAR WRIST EXTENSION
just outside shoulder width pronated grip
3 sets : 15 to 20
superset with
DB WRIST CURL
supinated grip with forearm supported
on flat bench
3 sets : 15 to 20