04
02
2024

4.2.24 | PULL SESSION | LATS * SHORT HEAD BICEPS * TRAPS * POSTERIOR NECK

By Adam 0

PULL SESSION
LATS | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK

—————————————————-


SESSION :

1. SEATED DB GITTLESON SHRUG
(S/S) SIDE SUPPORTED NECK RAISE
one arm db shrug with free hand grabbing something for stability | side lying
bench position and pull neck towards shoulder in side flexion. do both sides
3 sets : 15-15-15 | 10-10-10

 

MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION

 

PRE EXHAUST/BLOOD WORK :
STRAIGHT ARM BAR PULLOVER
pronated grip just outside shoulder width. done from flat
bench position. keep arms in nearly locked position in full extension.
2 sets : 12 to 15

 

2. WEIGHTED PULL UP/ASSISTED PULL UP
outside shoulder width pronated grip with controlled negs
4 sets : AMRAP ( with incremental weight added each set if possible )
rest periods : 2 min
*prog overload each set in succession

 

 

3. ONE ARM LAT PULLDOWN
use adjustable cable with pulley set to a high position and
kneeling in your position. cue elbow to hip instead of focusing
on retraction.
3 sets : 12-10-10
*prog overload each set in succession

 

 

 

4. SEATED CABLE ROW
use a shoulder width d grip and stay slightly
leaned fwd into the movement.
3 sets : 15-12-10
*prog overload each set in succession

 

 

5. ONE ARM DB PREACHER CURL
3 sets : 12-10-8
*prog overload each set in succession 

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