7.5.24 | 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. CLOSE D GRIP LAT PULLDOWN
inside shoulder width neutral grip position
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 + any RIR
*prog overload each set in succession with max intensity last 2 sets
*RIR = reps in reserve
3. ONE ARM BENCH SUPPORTED DB ROW
kneeling on flat bench with back at 45 degree angle. do both sides
3 sets : 20-12-8
*prog overload each set in succession
4. CHEST SUPPORTED DB SEAL REAR DELT RAISE
rear delt raise from chest supported high flat bench position
3 sets : 25-20-15
*prog overload each set in succession
POST EXHAUSTION :
BENT ARM DB PULLOVER
done from flat bench with hands clasped on db in
bent arm position. think arcing motion.
2 sets : 10-10
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
*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