7.18.24 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | SHORT HEAD BICEPS | REAR NECK
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. NEUTRAL GRIP LAT PULLDOWN
shoulder width neutral grip position
3 sets : 15-12-8 + any RIR
*prog overload each set in succession
*RIR = reps in reserve
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
2. BENCH SUPPORTED ONE ARM DB ROW
kneeling on flat bench with back at 45 degree angle. do both sides
4 sets : 8-8-6-20
*prog overload each set in succession with max intensity last 2 sets
*RIR = reps in reserve
3. SEATED WIDE PRONATED CABLE DANTE ROW
outside shoulder width pronated grip. you’ll lay fwd into t spine rounded
position, then sit back and row to shorten the back muscles like a typical row.
3 sets : 10-10-10
*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 : 20-20-15
*prog overload each set in succession
POST EXHAUSTION :
BENT ARM EZ BAR PULLOVER
done from flat bench with just inside shoulder width
pronated grip. arms bent at the elbow to bias lat stretch.
2 sets : 10-10
supinated grip. do both sides.
3 sets : 12-10-6 + any RIR
*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