Upper Body (pull)
Regular workout
Created by Danny Kennedy on 10 Dec 2023, last updated on 10 Dec 2023.
est. 40 minutes
Equipment
Bench
Cable
Pec/Shoulder Stretch
45 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
45 sec, each side
Relaxed grip
Relaxed grip
Shoulder Mobility Stretch
45 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
Pull Ups
3 sets x 10,8,6,4,2 (one set of each)
Rest 90 sec between sets
Superset of 3 sets
Incline Bench Cable Row
12
Incline Bench DB Row
12
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
Lat Pull Down
4 sets x 12,10,8,6 (increase weight each set)
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
Superset of 3 sets
Cable Straight Bar Standing Lat Pull Down
12
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
Reverse Pec Fly
12
Think about pulling your rear delts towards each other
Think about pulling your rear delts towards each other
Rest for 60 sec
Repeat new set
DB Bicep Curl (palms forward)
1 set x 50 (choose a weight that takes you 2-3 sets to
reach 50)
Elbows don't move, full stretch at the bottom, keep wrists neutral
Elbows don't move, full stretch at the bottom, keep wrists neutral