2.15.24 | PULL SESSION : MID BACK * SHORT HEAD BICEPS * TRAPS * POSTERIOR NECK
PULL SESSION
MID BACK | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK
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SESSION :
1. ONE ARM STANDING DB
GITTLESON SHRUG ( S/S )
SIDE SUPPORTED SIDE NECK RAISE
hang onto a rack post or something for bracing and
lean towards the shrug side a little. pull head gently away from
the shrug arm to put a stretch on your neck also if its
comfortable. | side lying bench position and pull neck towards shoulder
in side flexion. do both sides
3 sets : 15-12-10 | 10-10-10
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :
chest supported on high bench with 10 degree decline position to
help bias a lower hitting row. dbs are held in neutral position ( palms
facing each other )
3 sets : 12-10-8 + any RIR last set
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
3. CHIN UP
assisted if needed/applicable to you for strict from.
just inside shoulder width supinated grip position.
3 sets : 0-1 RIR
*prog overload each set in succession
*add assistance if you can’t to more than 8 clean reps
on bodyweight
4. LYING 2 DB BENT ARM PULLOVER
done from flat bench in arched position with 2 dbs. keep arms
bent at the elbow to help bias the lats. helps to wear straps so grip
is outta the equation.
3 sets : 12-10-10
*prog overload each set in succession
5. ONE ARM DB PREACHER CURL
use 55 degree preacher side with supinated grip. milk the
negs on these and most all movements for that matter.
3 sets : 12-10-8 + forced/assisted reps with free hand assistance
*prog overload each set in successionÂ