7.16.23 : PULL SESSION : MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK
PULL SESSION
MID BACK | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK
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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 :
cables set high with d grip handles and seat centered and slightly
out away from cables. pronated grip in the top position. pull down
to your sides and internally rotate shoulders to bring pointer fingers
towards hips. you want to pull your elbows as close together as
you can.
*prog overload each set in succession
2. CHIN GRIP LAT PULLDOWN
use a just outside shoulder width supinated
grip. put a bench right behind the actual pulldown seat
to sit on – this creates a different line of pull into the
lower lats than the straight vertical pulldown.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession
3. INCLINE CHEST SUPPORTED DB ROW
set bench incline to 15-30 degrees and chest support.
keep dbs in neutral position.
3 sets : 20-12-10 + rest pause 5
*prog overload each set in succession
4. DIP SHRUG/SERRATUS SHRUG
done from top position of a dip and articulating
through the traps rather than training the typical push
muscle groups.
3 sets : 0-1 RIR
*prog overload each set in succession
6. ONE ARM CABLE CURL WITH SHOULDER
SLIGHYLY EXTERNALLY ROTATED
use a d grip handle or wrist cuff with hook to top of
wrist side. open the shoulder joint externally slightly to
bias the short head of the biceps.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession minus last set
superset with
INCLINE CHEST SUPPORTED NECK EXTENSION
set incline to 30 degrees and use a head harness or a weight
plate on the back of your head for resistance.
3 sets : 15 to 20
*prog overload each set in succession if possible