8.1.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
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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. SEATED CABLE REVERSE FLY WITH ROTATION
INTO END RANGE
set cables at shoulder height in seated position and use palms facing
each other grip ( d handles ). as you get into the
full contraction position rotate your shoulders open which
will put your palms facing upwards.
3 sets : 12 to 15
*prog overload each set in succession
superset with
done from top of dip position and shrugged
3 sets : failure
*prog overload each set in succession with a dip belt
( if you can take more than 12 reps on these )
2. SMITH MACHINE 60 DEGREE ROW
bent over to 60 degrees with outside shoulder width
grip. pronated is fine, but i use swisses for a neutral grip.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession
3. D GRIP LAT PULLDOWN
use a just outside should width neutral grip
4 sets : 15-12-10-8 + drop 8
*prog overload each set in succession
use a smith machine bar or one in a rack set so you can
suspend in a hang position with your feet either on the
floor or up on a plyo box. just outside shoulder width
pronated grip.
3 sets : 0-1 RIR
supinated position grip on dbs. set bench
to 30 degrees and keep elbows back.
*prog overload each set in succession
allow neck to hang off bench from side lying position
and rotate head from side to side. you can add loading
with a weight plate or using a strong neck. make sure you lay
both ways to train both sides equally.
3 sets : 10-10-10
*20 total counting both ways each set