8/28/24 : PULL SESSION
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. REVERSE PEC DECK FLY
pronated grip position ( palms down ) with line of pull set just
below shoulder height in seated position. let these squeeze back more so
you get into the back and not just the rear delts.
3 sets : 25-15-12
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
2. CHEST SUPPORTED LEVER ROW
just outside shoulder width neutral grip position
4 sets : 12-10-8-6
*prog overload each set in succession with max intensity last 2 sets
*RIR = reps in reserve
3. SEATED CABLE DANTE ROW
just outside shoulder width pronated grip position. let your back round on
the negatives, then pull it back to neutral position as you row.
3 sets : 12-10-8
*prog overload each set in succession
4. LAT PULLDOWN
shoulder width pronated grip position
3 sets : 15-12-8
*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
do both sides
3 sets : 12-10-8
*prog overload each set in succession
STANDING BB FRONT RACK HISE SHRUG
chest supported position with weight plate on back of head. pull head towards
back in the top position. | arms crossed front rack bb position shrugged upwards.
rx rep range.
3 sets : 10 to 15
*prog overload each set in succession