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

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

2. SEATED ONE ARM CABLE ROW
use adj cable instead of seated cable row setup so
you can better wrap the pull around you. set up so you can
lean fwd to create a better path on the lat stretch…and again tucking
elbow and pulling shoulder into adduction will stretch more. as i said
above, when you retract…in the end range try to wrap your elbow
around your back.
4 sets : 10-10-8-8 + any reps in reserve on last set
rest periods : 2 min
*prog overload each set in succession

3. BB PRONATED BENT ARM PULLOVER
just inside shoulder width pronated grip. this stretch based
lift should really feel good with all the bloodflow in your back
from prior movements.
3 sets : 10-10-10 + any reps in reserve on last set
*prog overload each set in succession

4. SEATED BB  D GRIP SUSPENDED SHRUG
just outside shoulder width neutral 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. to get the neutral grip just use cable d handles on the
barbell. this literally feels 100 doing these. just tested them.
3 sets : 20-15-12
*prog overload each set in succession

5. STANDING CABLE CURL WITH SHOULDERS
EXT. ROTATED
low pulley cable with straight bar. make sure grip is supinated
and outside shoulder width so you can ext rotate your shoulders.
3 sets : 10-10-8  +any reps in reserve
*prog overload each set in succession 

superset with

 INCLINE CHEST SUPPORTED NECK EXTENSION
15 degree incline 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