4.14.24 | PULL SESSION | LATS * SHORT HEAD BICEPS * TRAPS * POSTERIOR NECK
PULL SESSION
LATS | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK
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SESSION :
1. STANDING ONE ARM DB SHRUG
(S/S) SIDE SUPPORTED NECK RAISE
one arm db shrug with free hand holding db of equal weight to
counterbalance. do both sides. | side lying
bench position and pull neck towards shoulder in side flexion. do both sides
3 sets : 20-15-12 | 10 to 15
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
STRAIGHT ARM EZ 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
outside shoulder width pronated grip with controlled negs
4 sets : all sets 0-1 RIR working up to 6 rep max ( with loading or accommodating
resistance )
rest periods : 2 min
*prog overload each set in succession
3. ONE ARM BENCH SUPPORTED DB ROW
cue pull back towards hip to bias the lats. do both sides.
3 sets : 15-10-6
*prog overload each set in succession
4. INCLINE CHEST SUPPORTED LAT PULLDOWN
set incline to 60 degrees at lat tower or high adjustable pulley. use a wide
pronated grip outside shoulder width
3 sets : 15-10-6
*prog overload each set in succession
5. ONE ARM CABLE PREACHER CURL
if you can get a preacher bench to the cable stack, use
a d grip handle and these are solid. ( my gym has the standing
preacher bench behind the cable trainer )
3 sets : 15-10-6
*prog overload each set in succession