7/24/24 : PULL SESSION
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
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SESSION :
1. SNATCH GRIP LAT PULLDOWN BEHIND THE HEAD
wide pronated grip pulling behind the head with a vertical torso position
3 sets : 20-12-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
shoulder width neutral grip ( with swissie handles ) or
pronated with no handles.
3 sets : 8-8-6 + drop 12 last set
*prog overload each set in succession
3. CHIN UP
shoulder width supinated grip
3 sets : 0-1 RIR ( you want at least 8 reps low end each set )
*prog overload each set in succession
* use assisted machine or band delaod if needed
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. STANDING ONE ARM DB SHRUG
(S/S) BACK SUPPORTED NECK RAISE
free hand holds onto something for stability. do both sides | pull chin to
chest in back supported position.
3 sets : 12 to 15 | 10 to 15
5. ONE ARM CABLE BAYESIAN CURL
supinated grip on d handle with cable behind you. this pulls elbow back, so keep that
position and curl from there. this will bias the long head. do both sides.
3 sets : 15-10-8
*prog overload each set in successionÂ