5.9.24 | PULL SESSION : LATS | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK
PULL SESSION
LATS | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK
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SESSION :
1. SMITH MACHINE KELSO SHRUG
(S/S) SIDE SUPPORTED NECK RAISE
45 degree incline chest supported position with wide pronated
grip position on the bar| side lying
bench position and pull neck towards shoulder in side flexion. do both sides
3 sets : 15-12-10 | 2 sets : 10-10 ( do both sides )
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
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION
high flat bench supported with dbs in neutral position.
4 sets : 12-10-8-8
rest periods : 2 min
*prog overload each set in succession
3. CLOSE D GRIP LAT PULLDOWN
close neutral grip handle with elbows tucked on the negatives
for lat bias stretch position.
3 sets : 20-12-10
*prog overload each set in succession
4. RACK CHINS
done on smith machine using it like a pull up bar, but with feet elevated
in front of you. goal is parallel legs to floor in top position of pull up – thats how you
adjust that height. grip is wide pronated position.
3 sets : 0-1 RIR
*prog overload each set in succession
5. ONE ARM CABLE ARCHER CURL
standing cross body high cable curl towards your ear from
a side profile position.
3 sets : 12-10-8 + rest pause failure
*prog overload each set in successionÂ