1.7.24 : 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. CABLE 2 ROPE PULLBACK TO 90/90 SHOULDER
EXT. ROTATION (C/S) SEATED ONE ARM DB
GITTLESON SHRUG
2 ropes or 2 long bands attached to cable set just above head height in
seated position. pull back into shoulder ext rotation at 90 degree angle
at the elbow. | one arm shrug from seated position
3 sets : 10 to 12 | 15-12-10
*prog overload each set in succession
* (c/s) = compound set
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “
just outside shoulder width neutral grip. keep elbows tucked
on positives and negatives.
4 sets : 12-10-8-6 + any RIR last set
*prog overload each set in succession
3. SEATED HIGH CABLE ROW
use adj cable set to chest height in seated position with a
long handle or lat bar attached. use a 1.5x shoulder width
pronated grip and don’t tuck your elbows on this one.
3 sets : 20-12-10 + any RIR last set
*prog overload each set in successionÂ
4. ASSISTED PULL UP
use a wide pronated grip and really control the negatives
3 sets : 12-10-8 + rest pause 3
*prog overload each set in succession
set bench incline at 45 degrees, and drop in each set one
adjustment lower. supinated grip position on dbs and keep elbows back.
3 sets : 15-12-8 + any RIR last set
*prog overload each set in succession
INCLINE CHEST SUPPORTED SMITH
MACHINE SHRUG ( SNATCH GRIP KELSO SHRUG )
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | set
bench incline to 45-60 degrees and chest support. use a snatch
grip in pronated position.
3 sets : 10-10-10 ( do both sides )
3 sets : 15-12-10
*loading with weight plate on side of head to
prog. overload for neck raise