Upper Pull
Regular workout
Created by Danny Kennedy on 18 Sep 2022, last updated on 18 Sep 2022.
est. 46 minutes
Equipment
Bench
Cable
EZ bar
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
1 set x 50 total (as many sets as needed)
Rest 90 sec between sets
Superset of 3 sets
Incline Bench Cable Row
12,10,8 (increase weight each set, 1 set of each rep
range)
Incline Bench DB Row
12,10,8 (increase weight each set, 1 set of each rep
range)
Relax grip, pull elbows back towards the hips, return to a fully stretched position
Relax grip, pull elbows back towards the hips, return to a fully stretched position
Rest for 90 sec
Repeat new set
SA Row
3 sets x 8
Rest 90 sec between sets
EZ-BAR 21's
3 sets x 21
Rest 90 sec between sets
Superset of 2 sets
Reverse Pec Fly
20
Think about pulling your rear delts towards each other
Think about pulling your rear delts towards each other
Cable Rope Facepull
20
Rest for 90 sec
Repeat new set
Superset of 2 sets
Weighted Sit Up
20
Seated Dumbbell Hammer Curl
20
Elbows stay pinned to the side Only part of the arms that moves is from the elbow down Full stretch at the bottom Open chest and shoulders
Elbows stay pinned to the side Only part of the arms that moves is from the elbow down Full stretch at the bottom Open chest and shoulders
Rest for 90 sec
Repeat new set