10.17.23 : PULL SESSION : MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK

2. CHIN GRIP LAT PULLDOWN
don’t arch the back to force the lats to take
the workload otherwise it goes to upper back.
neutral spine position here.
use grip widths as follows
set 1 : just inside shoulder width supinated
set 2 : just outside shoulder width supinated
set 3 : very wide supinated
3 sets : 12-10-8 + drop 8
*prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

3. SEATED CABLE DANTE ROW
use a straight bar with a pronated grip at
just shoulder width. lean into the negative as
your arms extend to put a big stretch on the lats.
sit back to vertical position as you row.
3 sets : 10-10-10 + any more reps in reserve
rest periods : 2 min
*prog overload each set in succession

4. SEATED DB GITTLESON SHRUG
single arm shrug from seated position. use free
hand to hang on for stability.
3 sets : 15-12-10 ( do both sides )
*prog overload each set in succession

6. STANDING ONE ARM HIGH CABLE ARCHER CURL
cable set at just above head height in standing position. supinated
grip on d handle and curl towards ear. make sure to stand side profile
to the line of pull, hence the name archer curl as if you were pulling back
on a bow.
3 sets : 15-10-8 + any reps in reserve
*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