10.6.23 : 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

IYT 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 2 ROPE FACE PULL
use adj bench set to 90 degrees with back support
for leverage. set cable to a bit above head height in
seated position. pull back to full shoulder external
rotation. thumbs will be pointed back behind you.
3 sets : 12 to 15
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

2. BB PENDLAY ROW
outside shoulder width pronated grip. use tall bumper
plates and try and emphasize floor touch in the bottom of
every rep.
4 sets : 10-10-8-6 + drop 6
rest periods : 2 min
*prog overload each set in succession 

3. SEATED ONE ARM MACHINE ROW
neutral grip position
3 sets : 12-10-8 + drop 8
*prog overload each set in succession