5.28.24 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | REAR NECK
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | REAR NECK
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—– SESSION —–
1. NEUTRAL GRIP LAT PULLDOWN
1.5x shoulder width neutral grip position. cue ribcage down
as you raise the negatives.
3 sets : 15-12-8 + any RIR
*prog overload each set in succession
*RIR = reps in reserve
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
2. INCLINE CHEST SUPPORTED T BAR/LEVER ROW
just outside shoulder width pronated grip. line of pull force should
go through the mid/lower chest.
4 sets : 10-10-8-6 + any RIR
*prog overload each set in succession
*RIR = reps in reserve
3. BENT OVER ONE ARM DB ROW
bench supported position with torso parallel to floor
3 sets : 15-12-10
*prog overload each set in successionÂ
4. UNILATERAL REVERSE PEC DECK FLY
set line of force to be just below the shoulder in seated position
3 sets : 20-15-12
*prog overload each set in succession
POST EXHAUSTION :
STRAIGHT ARM EZ BAR PULLOVER
done from flat bench with outside shoulder width pronated
grip position.
2 sets : 10 to 12
pulley set to low position with d handle. you’ll be facing away
from cable with supinated grip.
3 sets : 15-10-8
*prog overload each set in succession
6. CHEST SUPPORTED NECK RAISE (S/S)
DB FARMERS WALK TO SHRUG
chest supported position with weight plate on back of head. pull head towards
back in the top position. | heavy loaded carry to some fatigue, then shrugs to
rx rep range.
3 sets : 10 to 12 | 3 sets : 20-12-10
*prog overload each set in succession