6.9.24 | 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
just outside 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 : 8-8-8-8
*prog overload each set in succession with max intensity last 2 sets
*RIR = reps in reserve
3. BENT OVER DB AIPA ROW
typical hinged position bent over row, but locked in on the retraction –
and then hips are extended like a deadlift as you hold that row
squeeze. grip is semi pronated with a little angle on the dbs.
3 sets : 10-10-10
*prog overload each set in succession
4. DB SEAL REAR DELT REVERSE FLY
chest supported on flat bench pulling dbs apart
to the sides controllably using the rear delts.
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
supinated grip on d handle and you face away from cable so
it pulls from behind you. this cues your elbow back, so do that
and keep it there. do both sides.
3 sets : 15-10-8 + drop 6
*prog overload each set in succession
SMITH MACHINE HISE SHRUG
chest supported position with weight plate on back of head. pull head towards
back in the top position. | high bar squat loaded in standing position
and shrug upwards with the squat load on you.
rx rep range.
3 sets : 20-15-12
*prog overload each set in succession