02
19
2023

2.24.23 : 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 :

STRAIGHT ARM EZ BAR PULLOVER
pronated just outside shoulder width grip
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 :

1. WIDE GRIP ASSISTED PULL UP
use a 1.5-2x shoulder width pronated grip
4 sets : 15-12-10-8 + rest pause 4

2. SEATED CABLE ROW LEANING FWD
use a pronated just outside shoulder width grip on a straight
bar and lean fwd. pull this low to help target the lower
lats.
3 sets : 15-12-10

 

3. REVERSE GRIP BB PULLOVER 
use a supinated grip with bent arm position
3 sets : 15-12-10

4. BB RACK PULL TO SHRUG
set rack pins to above knee height and use grip width
as follows each set. make sure to shrug at the top of every rep.
set 1 :snatch pronated grip :
set 2 : shoulder width pronated
set 3 : shoulder width supinated
3 sets : 12-12-12

 

5. LOW INCLINE BACK SUPPORTED
DB CURL | WIDE GRIP STANDING EZ
BAR CURL
bench incline at 15 to 30 degrees with supinated
grip position through entire range| outside
shoulder width supinated grip
4 sets : 10-8-6-4 | 10-10-10-10

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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

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

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