Pull

Prep1: Bent arm lat engagement work

1-2 x 15-10 reps

Get the lat and bicep all fired up for pulling! The aim is for you to improve that mind muscle connection and increase your ability to consciously activate and tense the muscle.

A1: RING Chin Ups

4 x 4-6 reps

On the rings or at worst a neutral grip. Make sure you control each rep. Pull as high as possible without straining the neck. Hit straight arms at the bottom of each rep.

B1: One Arm Kneeling Pull Down

3 x 8 reps

Use a staggered stance, working arm knee is down. Using a cable machine perform a pull-downs focussing on full scapular movement and maximally engaging and loading the lat. Avoid leaning forward - always be leaning back!

C1: Neutral NARROW Row

3 x 10

Make sure to maximally retract shoulders here - the narrow grip should not negatively impact your elbow. But if any pain switch to any other grip that feels better.

D1: Rope Face Pulls

3 x 10-12 reps

Fancy gym, new machines. You should have a good set-up for this. Hit those rear delts and upper back.

D1: EZ Bar Bicep Curls

3 x 6-8r

Standing or on a preacher bench. Go smash those biceps.