05
15
2024

5.16.24 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK

By Adam 0

PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
————————————–

—– SESSION —–

1. BENT OVER REAR DELT REVERSE FLY
fully bent over with dbs held in pronated position, and raised
out to the sides. if you pull too far, you’re into the traps, so feel the delt
out as you do these.
3 sets : 25-20-15
*prog overload each set in succession

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 : 10-10-8-5 + any RIR
*prog overload each set in succession
*RIR = reps in reserve

 

3. SEATED D GRIP CABLE ROW
shoulder width neutral grip position with vertical torso. lean back a little
as you pull to recruit some more power.
3 sets : 20-12-10
*prog overload each set in succession 

 

4. LAT PULLDOWN
outside shoulder width neutral grip
3 sets : 15-12-6 + any RIR
*prog overload each set in succession

POST EXHAUSTION BLOOD WORK :
INCLINE BACK SUPPORTED CABLE PULLOVER
back supported on 45 degree angle bench with rope attachment.
set pulley high and you’ll be obviously facing away from cable.
keep soft elbows and train the pullover squeezing through down
towards your waist.
2 sets : 15 to 20

 

5. CHEST SUPPORTED CROSS BODY DB SPIDER CURL
set incline to 30-45 degrees and chest support with supinated
position on the db and curling cross body. do both sides.
3 sets : 12 – ( 5 to 9 rep top set ) – 10 to 12 rep back down set
*prog overload each set in succession
6. LYING HEAD TURNS (S/S)
STANDING SHRUG MACHINE
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | i use my
multi flex for these, but trap bar or dbs works also.
2 sets : 10 to 12 ( do one set chest supported and one back supported )
3 sets : 20-12- ( top set of 5 to 9 )
*prog overload each set in succession
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