6.28.24 | PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | REAR NECK
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | REAR NECK
————————————–
—– SESSION —–
1. CHIN GRIP LAT PULLDOWN
just outside shoulder width supinated grip position. cue ribcage down
as you raise the negatives.
3 sets : 15-12-10
*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 : 10-10-10
*prog overload each set in succession
4. REVERSE PEC DECK FLY
seated position with line of pull at just below shoulder height
3 sets : 25-20-15
*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 : 10-10
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 : 10-10-8
*prog overload each set in succession
STANDING BB 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 : 12 to 15
*prog overload each set in succession