6.29.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK

PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
————————————–

DYNAMIC WARM-UP MENU OPTIONS :

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

ITY RAISE
incline chest supported db raise in 3 positions.
bench at 45 degrees.

(1) extend both arms to your front in an upward
motion (‘I’), lower, and repeat
(2) extend both arms upward and diagonally away from
your body (‘Y’), lower, and repeat.
(3) raise both arms outward perpendicular to your
body (‘T’), lower, and repeat.

—– SESSION —–

1. 2 ROPE CABLE FACE PULL
cable set to high position at about head height
in seated position facing cable. grab ropes with pronated
and thumbs to you position. this one pulls back like a
cable y pullback to shoulder external rotation with finishing
up over your head.
3 sets : 12 to 15
*prog overload each set in succession

superset with

2. DB KROC ROW
one arm bent over row with torso approx at a 15
degree angle with shoulders higher than the hips.
emhasize full shoulder drop under control, then pull
in a straight line to your lower rib cage. id use wrist
straps so you can get more out of these – and they are
high reps so gonna light you up. start to use a touch of
body english if needed at the end of sets within reason.
3 sets : 25-20-15
*prog overload each set in succession 

3. PULL UP MEDLEY
use grips as follows :
set 1 : wide grip pronated
set 2 : just outside shoulder width supinated
set 3 : shoulder width neutral
set 4 : close grip neutral
4 sets : 0-1 RIR or 8 to 10 assisted
*prog overload each set in succession