6.15.24 | PULL SESSION : LATS | SHORT HEAD BICEPS | TRAPS | SIDE NECK
PULL SESSION
LATS | SHORT HEAD
BICEPS | TRAPS | SIDE NECK
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SESSION :
1. WIDE GRIP ASSISTED PULL UP
wide pronated grip position, use strict negatives and
paused positives on the contraction
4 sets : 12-10-8-6
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
high bench position chest supported. just need to be elevated
enough for arms to hang freely in bottom of row 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 EZ BAR PULLOVER
bent arm position with just inside shoulder
width pronated grip. arcing motion
2 sets : 10 to 12
4. BB FRONT RACK HISE SHRUG
(S/S) BACK SUPPORTED NECK RAISE
front squat loaded shrug upwards | pull chin to
chest in back supported position.
3 sets : 15-12-10 | 10 to 15
5. ONE ARM DB PREACHER CURL
upper arm stays glued to preacher pad.
3 sets : 15-10-8
*prog overload each set in successionÂ