9.20.23 : 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 :
hands clasped on single db handle with bent arm position
maintained throughout movement. lay across a swiss ball
with your t spine taking the arched stretch position to bias
the lats.
*prog overload each set in succession
2. WIDE GRIP PULL UP
use a wide pronated grip and assisted if
needed to rx the rep range.
3 sets : 0-1 RIR + last set drop to 0-1 RIR
on assisted pull up
*prog overload each set in succession
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :
3. KNEELING CHEST SUPPORTED CABLE ROW
set adj bench incline to 60 degrees for a chest supported position.
use a d grip handle just outside shoulder width if applicable.
you’ll be kneeling on the seat as well for proper position. set cable
for a low to high course of about 30 degrees.
4 sets : 10-10-10-10 + rest pause 4-6
rest periods : 2 min
*prog overload each set in succession
4. INCLINE CHEST SUPPORTED DB SHRUG
set bench incline to 45 degrees and chest support while
kneeling on the seat.
3 sets : 15-12-12 + rest pause 5
*prog overload each set in succession
6. SEATED DB ONE ARM CONCENTRATION CURL
seated position using inside of leg as a preacher bench. keep
db in supinated position.
4 sets : 10-10-10-8 + drop 4
*prog overload each set in succession
superset with
CHEST SUPPORTED NECK EXTENSION
flat bench supported 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