12.5.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
————————————–
—– SESSION —–
1. HIGH TO LOW CABLE REAR DELT FLY
(C/S ) OVERHEAD PLATE RAISE
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 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 : 15 to 20
*prog overload each set in succession
* (c/s) = compound set
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “
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 just 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 )n
3. BENT OVER & BANDED DB ROW
bent over with torso just above parallel to the floor and
db in neutral position. use a light long band and step onto it
with loops out to each side. grab the loop and the db’s for a banded row.
works good on a low 12 inch plyo box.
4 sets : 12-10-8-6 + any reps in reserve
rest periods : 2.5 min
*prog overload each set in succession
4. INCLINE CHEST SUPPORTED ONE ARM DB ROW
set bench incline to 45 degrees and chest support. in the top end of
each row exaggerate the squeeze and pull around your body
in execution cue. this causes a bit of rotation with more of an
inner back contraction.
3 sets : 10-10-10
*prog overload each set in succession
inside shoulder width supinated grip
3 sets : 15-10-8 + drop 6
*prog overload each set in succession
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides.
3 sets : 10 to 12
*loading with weight plate on side of head to
prog. overload
This is 12-5-23 programmed session. Will update that date ASAP!!!