02
21
2024
2.22.24 | 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
setup at rear delt height even with pronated grip
handle on machine arms.
3 sets : 20-15-12
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION
2. BENT OVER DB ROW
hinged position held with 45-60 degree torso position. control both
sides of the rep, especially the negatives ( most tend to get sloppy with
negatives in general. don’t be that person ) . keep dbs in pronated position.
4 sets : 6-6-6-6
tempo : 3-1-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives – 1 sec
held contraction )
*prog overload each set in succession
hinged position held with 45-60 degree torso position. control both
sides of the rep, especially the negatives ( most tend to get sloppy with
negatives in general. don’t be that person ) . keep dbs in pronated position.
4 sets : 6-6-6-6
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. CHEST SUPPORTED ROW
wide pronated grip with elbows out cue
3 sets : 12-10-10 + any RIR last set
*prog overload each set in successionÂ
4. SEATED LAT PULLDOWN
1.5x shoulder width pronated grip
3 sets : 15-12-10 + any RIR last set
*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 : 8 to 12
*prog overload each set in succession
UNILATERAL DB CURL
bench set to 45 degrees and db in supinated position pulling
up beside your hip. do both sides.
3 sets : 8 to 12
*prog overload each set in succession
6. LYING HEAD TURNS (S/S)
KNEELING DB SHRUG
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | kneeling position on
same flat bench as neck movement.
2 sets : 10/10 – 10/10 ( do chest and back supported each set )
3 sets : 20-15-12
*prog overload each set in succession
KNEELING DB SHRUG
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | kneeling position on
same flat bench as neck movement.
2 sets : 10/10 – 10/10 ( do chest and back supported each set )
3 sets : 20-15-12
*prog overload each set in succession