11.25.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK

PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
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—– SESSION —–

1. SMITH MACHINE BEHIND THE BACK SHRUG (C/S) SEATED BENT
OVER DB REAR DELT ROW
shoulder width pronated grip behind you ( palms face away from
your body ) with elbows flaring out some. shrug and kinda upright
row these to a peak squeeze. | seated and fully bent over into hip extension with
dbs in pronated position. row up and out in line with your throat ( so
its like a high row position )
3 sets : 20-12-10 + any RIR on last set
3 sets : 10 to 12
*prog overload each set in succession
* (c/s) = compound set

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

3. NEUTRAL GRIP RACK CHIN
use a smith machine for pull up bar and adj bench for legs
to rest on. when you reach full pull up, your legs should be
about parallel to the floor. grip is neutral and outside shoulder width
if you have d handles that will hook to bar. pronated grip if not.
3 sets : 12-10-8 + any RIR
*prog overload each set in succession via lap loading
( chains, short weighted bar, weight plate, db )

4. STEEP INCLINE CHEST SUPPORTED DB ROW
set bench incline to 45 degrees and chest support. dbs row in
the neutral plane.
3 sets : 15-12-10 + any RIR
rest periods : 2.5 min
*prog overload each set in succession