5.4.24 | 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. SIDE LYING DB REAR DELT RAISE
side supported position on flat bench with top arm across your body
with db in hand ( pinky side of hand up for neutral position ). pull db from
hanging stretch up above you ( the equivalent of rear delt fly )
3 sets : 10 to 12
*prog overload each set in succession
LYING DB PULLOVER
back supported on flat bench with belt elbow position and hands
cupped to single db. pullover in an arcing motion from lat stretch
to chest.
2 sets : 15 to 20
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION
2. CHEST SUPPORTED LEVER ROW ( T BAR )
outside shoulder width pronated grip position with line of force
pulling through the sternum.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession
3. YATES ROW
bent row variation with supinated grip and a less fully bent
over position. i call this a 60 degree row often with the more
upright position. bar will pull towards belly button.
3 sets : 15-10-8
*prog overload each set in succession
4. LAT PULLDOWN BEHIND THE HEAD
use a wide pronated grip pulling behind the head
3 sets : 15-12- (8-5-3 cluster set )
*prog overload each set in succession
*mechanical dropset = change of positions with no change in loading
set incline to 30-45 degrees and chest support with supinated
position on the dbs.
3 sets : 12-10-8 + rest pause failure
*prog overload each set in succession
INCLINE CHEST SUPPORTED SMITH MACHINE KELSO SHRUG
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | use 45 degree incline
and chest supported with snatch grip on bar.
3 sets : 15-12-10
*prog overload each set in succession