6.2.24 : PULL SESSION : LATS | SHORT HEAD BICEPS | TRAPS | ANTERIOR NECK
PULL SESSION
LATS | SHORT HEAD
BICEPS | TRAPS | ANTERIOR NECK
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SESSION :
1. INCLINE CHEST SUPPORTED DBÂ 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.
4 sets : 12-10-8-6
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION
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 : 12-10-8
*prog overload each set in succession
3. CABLE DANTE ROW
standing and bent over position on seated cable row or low
adj pulley. use a rope attachment or tricep ladder strap to pull in with
arms coming beside your knees.
3 sets : 10 to 12
*prog overload each set in succession
POST EXHAUSTION
BENT ARM DB PULLOVER
bent arm position single db pullover with an arcing motion
tucking in onto the lats. emphasis is on the lat stretch position.
2 sets : 10 to 12
4. INCLINE CHEST SUPPORTED DB SHRUG
(S/S) BACK SUPPORTED NECK RAISE
use a 60 degree bench incline chest supported | pull chin to
chest in back supported position.
3 sets : 15-12-10 | 10 to 15
5. EZ BAR PREACHER CURL
use a just outside shoulder width supinated grip
3 sets : 15-10-8
*prog overload each set in successionÂ