Upper Pull
Regular workout
Created by Danny Kennedy on 23 Mar 2023, last updated on 23 Mar 2023.
est. 55 minutes
Equipment
Barbell
Bands (loops)
Pec/Shoulder Stretch
60 sec, each side
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed hand, thumb to the roof, rotate away from the band
Lat Stretch
60 sec, each side
Relaxed grip
Relaxed grip
Shoulder Mobility Stretch
60 sec, each side
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
30 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
8 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
Lat Pull Down
4 sets x 10 (wide)
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 Row
3 sets x 12,10,8 (increase weight each set, one set of
each)
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 90 sec between sets
Superset of 3 sets
seated cable row
12 (Elbows at shoulder height and wide)
Cable Lat Pullover
12
Rest for 90 sec
Repeat new set
DB Bicep Curl (palms forward)
3 sets x 8 each arm alternating
Elbows don't move, full stretch at the bottom, keep wrists neutral
Elbows don't move, full stretch at the bottom, keep wrists neutral
Rest 60 sec between sets
Superset of 3 sets
Cable Straight Bar Standing Lat Pull Down
12-15
Keep elbows high Let chest sink when arms are at the top Lift chest when arms are at the bottom
Keep elbows high Let chest sink when arms are at the top Lift chest when arms are at the bottom
Incline Bench Reverse DB Fly
12-15
Rest for 60 sec
Repeat new set
Seated Dumbbell Hammer Curl
3 sets x 15 (or cable rope)
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 60 sec between sets
Barbell Curl with Band Resistance
1 set x 50
Rest 60 sec between sets