7/31/24 : PULL SESSION
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. CHIN GRIP LAT PULLDOWN
just inside shoulder width supinated grip
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 : 8-8-6-15
*prog overload each set in succession with max intensity last 2 sets
*RIR = reps in reserve
3. INCLINE CHEST SUPPORTED LEVER ROW
just outside shoulder width neutral grip
3 sets : 12-10-8
*prog overload each set in succession
*lever row is machine t bar with no spinal loading
4. STANDING 2 ROPE THUMBS BACK SHOULDER EXTERNAL
ROTATION TO 90/90 POSITION
cable set to shoulder height with 2 ropes or bands attached. thumbs pointed back
grip and you’ll pull back to external shoulder rotation, with arms at 90 degree angle
in elbow flexion.
3 sets : 15-12-10
*prog overload each set in succession
POST EXHAUSTION :
2 DB BENT ARM PULLOVER
back supported flat bench position with dbs in neutral position. arms
bent at 90 degrees and arcing motion like a pullover machine
2 sets : 10 to 12
shoulder width supinated grip
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 : 15-12-10
*prog overload each set in succession