Upper Pull
Regular workout
Created by Danny Kennedy on 8 Jan 2024, last updated on 8 Jan 2024.
est. 49 minutes
Equipment
Barbell
Cable
Bands (loops)
Pec/Shoulder Stretch
30 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
30 sec
Relaxed grip
Relaxed grip
Shoulder Mobility Stretch
30 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
Thoracic and Chest/Shoulder Opener
30 sec
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up to the roof
Cable Shrug
2 sets x 15
1) Stand upright facing a cable system, holding the handle with palms facing down, arms straight.
2) Shrug your shoulders, raising them as high as possible, keeping your arms straight. Pause.
3) Lower your shoulders returning to starting position.
4) Repeat.
1) Stand upright facing a cable system, holding the handle with palms facing down, arms straight.
2) Shrug your shoulders, raising them as high as possible, keeping your arms straight. Pause.
3) Lower your shoulders returning to starting position.
4) Repeat.
Rest 60 sec between sets
Pull Ups
3 sets x 6 - weighted
Rest 90 sec between sets
Incline Bench DB Row
3 sets x 10,8,6 - increase weight each set
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
Lat Pull Down
3 sets x 8 + drop 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
Single Arm Standing Cable Row
10 each arm
Cable Straight Bar Bicep Curl
21's - 7 bottom, 7 top, 7 full
Rest for 90 sec
Repeat new set
Reverse Pec Fly
3 sets x 12 - 1 second pause on each rep
Think about pulling your rear delts towards each other
Think about pulling your rear delts towards each other
Rest 45 sec between sets
Barbell Curl with Band Resistance
3 sets x 20 - empty BB
Rest 45 sec between sets