6.24.23 : PULL SESSION : MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK
PULL SESSION
MID BACK | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK
—————————————————-
DYNAMIC WARM UP MENU OPTIONS :
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 :
BENT ARM PULLOVER WITH TORSO
TURNED SLIGHTLY
cable set in high position with either no attachment
or wrist cuffs worn with hook to inside of wrist. elbow will
stay bent as you pull down into an arcing position. turn your torso
to the side you’re training so you can come across your lat.
*prog overload each set in succession
2. HIGH TO LOW SEATED CABLE ROW
just outside shoulder width neutral grip. set cable to
track at approx 30 degrees of downslope from a seated
position.
4 sets : 20-15-10-8 + 2-4 forced reps
*forced reps are done with a touch of body english
( not atrocious and sloppy form ) to help get a few more
reps knocked out.
*prog overload each set in succession
3. CLOSE D GRIP LAT PULLDOWN
use the close grip row handle here and emphasize using the
lats by keeping the elbows tucked on the negatives. you can slighyly
rock your torso mid movement to stretch the lats better also. when you
pull down, lean back some as you pull elbows down to get into
some lower lats.
3 sets : 10 to 15 ( work closer to 10 on top set )
*prog overload each set in succession by using
less assistance each set
4. ONE ARM SMITH MACHINE SHRUG
stand perpendicular to the smith bar and arm nearest the
bar will be the shrug side. this will be similar in nature to
all the gittleson shrugs that have been programmed for
weeks now.
3 sets : 15-15-15
*prog overload each set in succession
6. ONE ARM DB PREACHER CURL
use the 55 degree side ( or so angle on most ) and
emphasize a slight over supination in the top
position. think about the inside portion of the
bicep on this one as you train it.
4 sets : 12-10-8-20
*prog overload each set in succession minus last set
superset with
SLIGHT DECLINE LYING CHEST SUPPORTED
NECK EXTENSION
chest supported position with weight plate on
back of head. lower and raise neck into extension.
set bench decline to 15 degrees.
3 sets : 15 to 20
*prog overload each set in succession if possible