8/21/24 | PULL SESSION
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
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SESSION :
1. CLOSE SEMI SUPINATED LAT PULLDOWN
inside shoulder width MAG GRIP or similar semi supinated attachment
3 sets : 20-12-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
chest supported high bench position with dbs in neutral
position. emphasis on full scapular retraction with elbows back cue and
arms tucked to sides.
3 sets : 8-8-6-15
*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 : 12-10-8
*prog overload each set in succession
* use assisted machine or band deload 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 SMITH MACHINE KELSO SHRUG
(S/S) BACK SUPPORTED NECK RAISE
60 degree incline position chest supported with snatch grip | pull chin to
chest in back supported position.
3 sets : 20-15-10 | 10 to 15
5. DB HAMMER CURL with WRIST SUPINATION
ON HELD CONTRACTION
neutral grip position with supination at peak contraction ( this means rotate
your wrists outward and back to hammer in top position )
2 sets : 10 to 12
*prog overload each set in succession
STANDING CABLE BAYESION CURL ( D GRIP HANDLE )
low cable position with d grip handle. cable is behind you with you out in front
a ways, which will pull your arm back. with the arm/elbow back it will bias the long
head biceps.
2 sets : 10-10