NEW SPLIT | 1.18.24 | 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. SIDE LYING DB REAR DELT RAISE (C/S) SEATED 2
ROPE FACE PULL WITH THUMBS BACK
side supported position on flat bench with top arm doing
the equivalent of a rear delt raise from this perspective. you should get a
wicked stretch position in the bottom and find this one very mechanically
disadvantageous. | 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. set cable for a high to low course.
3 sets : 10 to 12 | 10 to 12
*prog overload each set in succession
* (c/s) = compound set
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “
db in neutral position and torso angle approx 45 degrees to bias
the upper back more.
4 sets : 12-10-8-6 + drop 4
*prog overload each set in succession3. 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 : 20-15-12 + rest pause 5
*prog overload each set in succession
4. NEGATIVE PULL UP TO ASSISTED PULL UP
do as many body weight negatives as you can with super slow
lowering tempo, then immediately switch to assisted and train out
the set.
3 sets : negs to 0-1 RIR | 12-10-8
*prog overload each set in succession
works best on closer cable trainer ( not huge crossover ) with bench
at 60 degree incline out in front and centered to cables. this will pull your arms
back, so keep elbows back and do the curl, with a supinated grip.
3 sets : 15-12-8 + any RIR last set
*prog overload each set in succession
6. SIDE SUPPORTED NECK RAISE (C/S)
STANDING ONE ARM DB GITTLESON SHRUG
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | standing position
holding a rack post for support. arm furthest away from support is the
working side. do both sides.
3 sets : 10-10-10 ( do both sides )
3 sets : 15-15-15
*loading with weight plate on side of head to
prog. overload for neck raise