3.9.24 | PULL SESSION | LATS * SHORT HEAD BICEPS * TRAPS * POSTERIOR NECK
PULL SESSION
LATS | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK
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SESSION :
1. SEATED DB SHRUG
(S/S) SIDE SUPPORTED NECK RAISE
seated and back supported position with dbs neutral
(palms facing inward ) | side lying
bench position and pull neck towards shoulder in side flexion. do both sides
3 sets : 20-15-12 | 10-10-10
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION
outside shoulder width pronated grip with controlled negs
4 sets : 10-8-6-4
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
3. SEATED CABLE LAT FOCUSED ROW
use adjustable cable with puley set for a slight high to low course
of approx 15 degrees. keep torso leaning fwd slightly to bias the
lats. elbow tucks to side with a d handle in neutral position. do both sides.
3 sets : 15-12-10 any RIR last set only
*prog overload each set in succession
4. INCLINE BACK SUPPORTED CABLE PULLOVER
done from back supported incline position at 45 degrees facing
away from high cable position. use a just outside shoulder width
pronated bar grip with soft elbow position.
3 sets : 10-10-10
*prog overload each set in succession
5. ONE ARM DB PREACHER CURL
supinated grip position on 55 degree side of preacher bench
3 sets : 12-10-8 + forced/assisted reps with free hand assistance
*prog overload each set in successionÂ