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

2. ROCKING LAT PULLDOWN
pronated grip just outside shoulder width, and turning
into each side to accentuate the range of motion. do them
alternately side to side.
3 sets : 10-10-10 ( so 20 with both sides )
rest periods : 2 min
*prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

3. SUPINATED GRIP BENT OVER BB ROW
pulls from floor position and stands partially up into
a deadlift while rowing. use a reverse shoulder width grip.
4 sets : 12-12-10-8 + partial reps to 0-1 RIR
rest periods : 2 min
*prog overload each set in succession

4. SEATED BB SUSPENDED SHRUG
just outside shoulder width pronated grip with bar
suspended under your legs. just outside shoulder width grip
and hinged fwd into hip extension. squeeze up and back into the
traps.
3 sets : 20-15-12
*prog overload each set in succession

5. SHOULDER EXT ROTATED ONE ARM DB
PREACHER CURL
use 55 degree side of preacher and open shoulder into
ext rotation to bias the short head biceps. use a full range into
the lengthened position. emphasize the eccentrics.
3 sets : 10-10-8  +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 : 15-12-10
*prog overload each set in succession if possible