07
10
2024

7.11.24 | PULL SESSION : LATS | SHORT HEAD BICEPS | TRAPS | SIDE NECK

By Adam 0

PULL SESSION
LATS | SHORT HEAD
BICEPS | TRAPS | SIDE NECK

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SESSION :

1. WIDE NEUTRAL GRIP LAT PULLDOWN
outside shoulder width neutral grip position
3sets : 20-12-10
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO

 

2. SEATED SEMI SUPINATED GRIP CABLE ROW
( MAG GRIP ATTACHMENT – SUB CLOSE NEUTRAL GRIP )
hinge fwd in seated position to better bias a stretch position and hit lower
on the lats.
3 sets : 15-12-8
*prog overload each set in succession

 

 

3. BB SEAL ROW
outside shoulder width pronated grip ( i actually use swissies
handles to get a neutral grip position on a barbell )
3 sets : 8-8- 15 to 20
*prog overload each set in succession

 

POST EXHAUSTION
BACK SUPPORTED INCLINE CABLE PULLOVER
bench set to 45 degrees facing away from high cable setup. use a ladder strap
or long rope attachment. this one has an ideal stretch position on the negatives.
2 sets : 10 to 12

 

4. INCLINE CHEST SUPPORTED DB SHRUG
(S/S) BACK SUPPORTED NECK RAISE
bench set to 60 degree incline and chest supported  | pull chin to
chest in back supported position.
3 sets : 15-12-10 | 10 to 15

 

5. W BAR CABLE PREACHER CURL
hard in most gyms to have a preacher bench useable at the cables, but my gym does
lol. substitute an ez bar curl if you can’t position a preacher conveniently at a cable station.
3 sets : 12-10-8
*prog overload each set in succession 

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