8/14/24 | PULL SESSION
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
————————————–
—– SESSION —–
1. CLOSE NEUTRAL GRIP LAT PULLDOWN
close neutral/d 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 to 20
*prog overload each set in succession ( last set shouldn’t be the heaviest obviously
as per rep scheme.
*RIR = reps in reserve
3. INCLINE CHEST SUPPORTED LEVER ROW
wide pronated grip position outside shoulder width. elbows more
flared out on this one.
3 sets : 15-10-8
*prog overload each set in succession
*lever row is machine t bar with no spinal loading
4. REVERSE PEC DECK FLY
seat positioned so line of force goes through the rear delt
3 sets : 25-20-15
*prog overload each set in succession
POST EXHAUSTION :
SINGLE DB BENT ARM PULLOER
back supported flat bench position with hands clasped on
db and bent elbow position – arcing motion into the lats
2 sets : 10-10
supinated position. 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 : 15-12-10
*prog overload each set in succession