01
28
2024
NEW SPLIT | 1.29.24 | 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. REVERSE PEC DECK FLY
2 sets : unilaterally : 15 to 20
1 set bilaterally : 12 to 15
*prog overload each set in succession
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “
2. REVERSE GRIP BARBELL PENDLAY ROW
supinated grip just outside shoulder width. row pulls from the
floor like a deadlift, then finishes with a row at a torso angle of
45 to 60 degrees.
4 sets : 12-10-8-6 + rest pause fail
*prog overload each set in succession
supinated grip just outside shoulder width. row pulls from the
floor like a deadlift, then finishes with a row at a torso angle of
45 to 60 degrees.
4 sets : 12-10-8-6 + rest pause fail
*prog overload each set in succession
3. CHEST SUPPORTED MACHINE ROW
1.5x shoulder width pronated grip pulling to upper
abdomen/lower chest height
3 sets : 20-15-10 + any RIR last set
*prog overload each set in successionÂ
4. D GRIP LAT PULLDOWN
inside shoulder width neutral ( d grip ) pulled to upper chest
3 sets : 12-10-8 + drop 8
*prog overload each set in succession
5. SEATED ELBOWS BACK CABLE CURL
works best on narrower 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
works best on narrower 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 TURNS (C/S)
CHEST SUPPORTED ONE ARM DB SHRUG
allow neck to hang off bench from side lying position
and turn neck. do both sides. | set bench incline
to 60 degrees and chest support. use full controlled shrug rom.
3 sets : 10-10-10 ( do both sides )
3 sets : 12 to 15
*prog overload each set in succession
CHEST SUPPORTED ONE ARM DB SHRUG
allow neck to hang off bench from side lying position
and turn neck. do both sides. | set bench incline
to 60 degrees and chest support. use full controlled shrug rom.
3 sets : 10-10-10 ( do both sides )
3 sets : 12 to 15
*prog overload each set in succession