06
22
2024

6.22.24 | PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | REAR NECK

By Adam 0

PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | REAR NECK
————————————–

—– SESSION —–

1. CHIN GRIP LAT PULLDOWN
just outside shoulder width supinated grip position. cue ribcage down
as you raise the negatives.
3 sets : 15-12-8
*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 : 8-8-8-6
*prog overload each set in succession with max intensity last 2 sets
*RIR = reps in reserve

 

3. ONE ARM LANDMINE MEADOWS ROW
bb landmine that’s perpendicular to your body. done like a bent
over row with a db, but by holding onto the bar. add loading with the weight
sleeve.
3 sets : 10 to 12
*prog overload each set in succession 

 

4. 2 LONE ROPE THUMBS BACK FACE PULL TO
SHOULDER EXTERNAL ROTATTION 90/90 POSITION
use 2 ropes or i use bands for independent grip on each with thumbs pointing
back as you pull to the 90/90 arm position. this squeezes into your shoulders and
upper back. upper arm should be a bit above parallel to the floor in end range
position.
3 sets : 10 to 15
*prog overload each set in succession

 

POST EXHAUSTION :
BENT ARM EZ BAR PULLOVER
done from flat bench with just inside shoulder width pronated
grip position and elbows bent.
2 sets : 10 to 12

5. INCLINE BACK SUPPORTED DB CURL
incline set to 45 degrees and back supported. supinated grip position
on dbs. focus on keeping elbows back to bias the long heads.
3 sets : 12-10-8
*prog overload each set in succession
6. CHEST SUPPORTED NECK RAISE (S/S)
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 : 10 to 12
3 sets : 20-15-12
*prog overload each set in succession
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