12
21
2023

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

By Adam 0

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

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SESSION :

 

1. DB BENT ARM PULLOVER
hands clasped on single db with bent arm position
pullover from slight decline position.
3 sets : 10-10-10
rest periods : 2 min
*prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

2. SEATED HIGH TO LOW ONE ARM
CABLE ROW
use a d grip handle with higher cable position that creates
a 15 degree slope of descent into your row. cue your elbow down
to finish pull.
rest periods : 2 min
3 sets : 15-12-10 + rest pause 4
*prog overload each set in succession

 

3. NEUTRAL GRIP LAT PULLDOWN
shoulder width neutral grip with a maintained
vertical torso position. elbows stay tight to sides.
3 sets : 15-10-8 + drop 6
*prog overload each set in succession

 

4. INCLINE CHEST SUPPORTED DB FLARED SHRUG
set bench incline to 45-60 degrees and chest support. open dbs
outward/apart as you shrug them up.
3 sets : 15-12-10
*prog overload each set in succession

 

 

5. STANDING BB CURL
outside shoulder width supinated grip with
elbows in front of you. use the full range in the bottom
stretch position.
3 sets : 15-10-8 + rest pause 3
*prog overload each set in succession 

 

superset with

 

SIDE SUPPORTED DB NECK RAISE
lay sideways on your side and pull neck towards shoulder
in side flexion. do both sides
3 sets : 15-12-10
*prog overload each set in succession if possible

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