8/7/24 : PULL SESSION
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
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SESSION :
1. WIDE GRIP SUPINATED LAT PULLDOWN
outside shoulder width supinated grip
3 sets : 15-12-10
*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 : 12-10-8 + drop 16 last set
*prog overload each set in succession
3. SNATCH GRIP RACK PULL
wide pronated grip with rack safeties set for your bottom position
with a 45 degree torso angle of hip extension. this one you actually want to
focus on pulling with your back.
3 sets : 8 to 12
*prog overload each set in succession
* use assisted machine or band delaod if needed
POST EXHAUSTION
KNEELING CABLE PULL OUT TO SIDES
centered in cable trainer with pulleys set to high position. cables crossed
in front of you with pinkies down pronated grip and pulling
down to your sides.
2 sets : 10 to 15
4. HIGH INCLINE CHEST SUPPORTED DB SHRUG
(S/S) BACK SUPPORTED NECK RAISE
60 degree incline position chest supported | pull chin to
chest in back supported position.
3 sets : 20-15-12 | 10 to 15
5. DB HAMMER CURL
neutral grip position ( do one side at a time )
2 sets : 10 to 12
*prog overload each set in succession
SUPINATED EZ BAR DRAG CURL
shoulder width supinated grip with elbows back and bar drug
up your body.
2 sets : 10-10