05
20
2024

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

By Adam 0

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

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SESSION :

1. STANDING BB SNATCH GRIP SHRUG
(S/S) SIDE SUPPORTED NECK RAISE
wide pronated grip position | 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 )

MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION

 

2. WIDE GRIP PULL UP
wide pronated grip. do these as strictly as possible.
4 sets : 10-10-8-5
rest periods : 2 min
*prog overload each set in succession
*can use accommodating resistance if needed

 

 

3. CHEST SUPPORTED DB SEAL ROW
chest supported position with slight incline on a high bench.
need to have enough room for arms to hang suspended in the
bottom position.
3 sets : 12-10-8
*prog overload each set in succession

 

 

 

4. SUPINATED 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 – that’s how you
adjust that height. grip is wide supinated position.
3 sets : 0-1 RIR
*prog overload each set in succession

POST EXHAUSTION/BLOOD WORK :
STANDING CABLE STRAIGHT ARM LAT PULLDOWN
high cable position with shoulder width neutral grip. i use a tricep
ladder strap.
2 sets : 15-15

 

5. DB CONCENTRATION CURL
seated using leg as a preacher brace position.
3 sets : 12-10-8 + rest pause failure
*prog overload each set in succession 

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