PULL 1
PULL SESSION
UPPER BACK | TRAPS | SHORT HEAD BICEPS
POSTERIOR NECK
(MONDAY)
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WARM-UP :
BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
DB/KB PULLOVER
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 20-20
CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20
STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10
SESSION :
1. LAT PULLDOWN WITH GRIP CHANGES
( feet elevated – if you can get your legs straight on
the lat rig you use, it really stricts up the movement
and locks you in place.)
start with hands way inside shoulder width, then widen to
just outside shoulder width. both grips pronated and hit the rx
rep range in both positions.
3 sets : 10/10 – 10/10 – 10/10
*roughly 10 reps in first position and 10 in second for
some reference.
2. BENT OVER YATES AIPA ROW
bent over hip extension with a shoulder width reverse grip.
you’ll nail the row and lock it in, then stand up with that
position to engage the back even more.
3 sets : 12-10-8 + drop 8
3. INCLINE CHEST SUPPORTED DB ROW
set bench at either 15 or 30 degrees depending
on your arm length for movement clearance to the floor.
row more into the mid and upper back which means elbows
will be a little flared out with a similar patter to the
first exercise above here.
3 sets : 15-12-10 + + drop 10
raise plate overhead focusing on hitting the traps in the top end.
2 sets : 20 to 25STANDING SINGLE ARM DB SHRUG
use something to hang onto with free arm and
actually lean a little to the shrugging side.
2 sets : 10 to 15
supinated grip position with 30 degree incline position
3 sets : 10 to 15
( do one arm both exercises, then other side )
just outside shoulder width supinated grip
3 sets : 8-8-8
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POSTERIOR NECK
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dynamic warm up with head turns, rolls, and lateral flexions
1. CHEST SUPPORTED NECK EXTENSION
set incline at 15 degrees and pull head back into extension. add
resistance via weigh plates.
3 sets : 15-12-10 + drop 10
2. BENCH NECK BRIDGE
back of head on bench and using neck extension
you’ll lift yourself up. be super careful with these if
you’re inexperienced. avoid them if you have a weak neck.
3 sets : failure