4.1.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS
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DYNAMIC WARM-UP MENU :
BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
PEC STRETCH ON PEC DECK
hold a loaded stretch position to open
up the shoulders to the posterior side
of capsule.
2 sets : long deep held stretch
TENNIS BALL RELEASE ON ROTATOR CUFF
ball placed on cuff and arm ran through motions to
break adhesions that typically cause shoulder pain
and impingement.
—– SESSION —–
1. LOW INCLINE CHEST SUPPORTED
DB REAR DELT PENDULUM SWING RAISE
set bench incline to 30 degrees and chest support.
push dbs out to the sides with pronated grip position
with locked arms hinging at the shoulder joint.
3 sets : 20 to 25
superset with
hanging onto sides of weight plate and raise
up to full overhead into the traps
3 sets : 15 t0 20
*prog overload each set in succession
2. CHEST SUPPORTED T BAR ROW
just outside shoulder width neutral grip
4 sets : 12-10-8-20
*prog overload each set in succession
3. ONE ARM DB KROC ROW
slightly bent over to about 60-70 degrees and using
a bench or other stable object for bracing. can use a knee
supported bench position or do standing. allow shoulder
to drop in the negative to stretch the lat and pull up to you lower rib cage.
3 sets : 25-20-15
just outside shoulder width neutral grip | as soon as
you rx the lat pulldown, you’ll keep arms straight and shrug
downwards.
3 sets : 20-15-12
*prog overload each set in succession
use a smith machine or a rack with bb on it so
you can suspend the chin up. place your ankles up
on an incline bench in front of you to help manipulate
the chin up and deload it slightly. at the top of the pull,
your legs should be parallel-ish to the floor. | using that same
incline bench for feet elevation, lay back with supinated
grip position and train this more concentrated curl.
4 sets : 0-1 RIR | 8-8-8
*prog overload each set in succession only on the
standing curl