3.5.23 : PULL SESSION – MID/LOWER BACK | LONG HEAD BICEPS | TRAPS
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS
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DYNAMIC WARM UP MENU :
STRAIGHT ARM EZ BAR PULLOVER
pronated just outside shoulder width grip
2 sets : 10 to 15
DEAD HANG FROM PULL UP BAR
2 sets : x-x
SCAPULAR/SERRATUS WALL SLIDES
keep shoulder blades contracted and depressed
as you do these
2 sets : 10-10
SESSION :
use a 1.5-2x shoulder width pronated grip
4 sets : 20-10-10-20
2. ONE ARM SUPINATED DB BENCH
SUPPORTED ROW
supinated grip on row side while bench supported
on opposite knee for support
3 sets : 10 to 15
*prog overload each set in succession
3. STRAIGHT ARM LAT PULLDOWN
MECHANICAL DROPSET
high cable position with pronated grip outside
shoulder width and mostly upright. after you rx the
rep range, bend over and go to around failure
3 sets : 12-12-12 + mech. drop 0-1 RIR every set
4. BB RACK PULL TO SHRUG
set rack pins to above knee height and use grip width
as follows each set. make sure to shrug at the top of every rep.
set 1 : snatch pronated grip
set 2 : shoulder width pronated
set 3 : shoulder width supinated
3 sets : 12 to 15
*prog overload each set in succession
5. LOW INCLINE BACK SUPPORTED
DB CURL | STANDING DB CURL
bench incline at 15 to 30 degrees with supinated
grip position through entire range| take same db’s
to standing position
4 sets : 8-8-8-8 | 0-1 RIR each set
*prog overload each set in succession