2024

2.10.24 | PULL SESSION { UPPER BACK * REAR DELTS * TRAPS * LONG HEAD BICEPS * SIDE NECK }

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By Adam 0

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CREATOR ACCOUNT : ADAM HUNSAKER | THE MUSCLE MECHANIC

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SCALING YOUR PERSONAL SPLIT :

IF YOU’RE NEEDING ADVICE TO SCALE THIS PERSONALLY,
JUST ASK. THIS HAS TO DO WITH YOU AND WHAT YOU WANT TO,
EMPHASIZE, AND IMPROVE UPON AS IT CORRELATES TO
HOW MANY DAYS YOU MAKE IT TO THE GYM PER SPLIT/CYCLE.
YOU CAN TRAIN ANY NUMBER OF DAYS FOR YOUR PERSONAL SPLIT
OR PREFERENCE, BUT THE FULL SYSTEM IS GOING TO BE THE BEST.

FULL SPLIT ( 13 DAYS )
7 DT SESSIONS ( DAILY TRAINER )
2 AG SESSIONS ( ALPHA GLUTES )
2 UTILITY DAYS ( DAILY TRAINER )
2 RECOVERY DAYS ( DAILY TRAINER )

1. PULL

2. LEGS

3. PUSH

4. UTILITY DAY

A. ALPHA GLUTES

5. PULL

6. PUSH

7. RECOVERY DAY

8. . LEGS

9. ARMS

10. UTILITY DAY

B. ALPHA GLUTES

11. ( USE A 2ND RECOVERY DAY AT YOUR PREFERENCE )

LET’S TRAIN!!!

THE MUSCLE MECHANIC

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CHECK OUT THIS ALL NEW SPLIT

FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”

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PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
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—– SESSION —–

1. 2 ROPE CABLE PULLBACK TO SHOULDER
EXTERNAL ROTATION ( 90/90 POSITION )
2 long ropes or bands attached to cable set a bit above head
height in seated position. pull back with thumbs pointed behind you
to shoulder external rotation with arms at 90 degree angle at
the elbows.
3 sets : 15-12-10
*prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

2. CHEST SUPPORTED T BAR ROW
i use lever row with just outside shoulder width
neutral grip position.
4 sets : 15-12-10-6 + any RIR last set
tempo : 3-1-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives – 1 sec
held contraction )
*prog overload each set in succession

3. SEATED CABLE ROW
1.5x shoulder width pronated grip pulling to upper
abdomen/lower chest height
3 sets : 15-12-10 + rest pause 0-1 RIR last set
*prog overload each set in succession

4. CLOSE GRIP LAT PULLDOWN
shoulder width pronated grip
3 sets : 10-10-10
*prog overload each set in succession

5. INCLINE BACK SUPPORTED
UNILATERAL DB CURL
bench set to 45 degrees and db in supinated position pulling
up beside your hip. do both sides.
3 sets : 10-10-10 + rest pause 0-1 RIR last set
*prog overload each set in succession

6. SIDE SUPPORTED NECK RAISE (C/S)
HUNCHED T SPINE STANDING DB SHRUG
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | on the negs, allow
your t spine to protract ( round fwd ) then bring it back to neutral position
as you shrug and pause the top position.
3 sets : 10-10-10 ( do both sides )
3 sets : 15-12-10
*prog overload each set in succession