Upper Pull
Regular workout
Created by Danny Kennedy on 21 Feb 2024, last updated on 21 Feb 2024.
est. 49 minutes
Pec/Shoulder Stretch
45 sec
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed hand, thumb to the roof, rotate away from the band
Lat Stretch
45 sec
Relaxed grip
Relaxed grip
Shoulder Mobility Stretch
45 sec
Relax hand, let the band stretch you out, come out of this one slowly
Relax hand, let the band stretch you out, come out of this one slowly
Cat/Cow Lower Back Stretch
45 sec
Sink chest to the floor, lift upper back to the roof
Sink chest to the floor, lift upper back to the roof
Thoracic and Chest/Shoulder Opener
5 each side
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up to the roof
Pull Ups
4 sets x 5 weighted
Rest 2 min between sets
seated cable row
4 sets x 8
Rest 2 min between sets
Lat Pull Down
3 sets x 10 underhand
Relaxed grip, stretch at the top, retract shoulder blades, pull with the elbows, stop when bar is at the chin
Relaxed grip, stretch at the top, retract shoulder blades, pull with the elbows, stop when bar is at the chin
Rest 90 sec between sets
Incline Bench DB Curl
4 sets x 15
Rest 60 sec between sets
Reverse Pec Fly
3 sets x 12
Think about pulling your rear delts towards each other
Think about pulling your rear delts towards each other
Rest 60 sec between sets