9/4/24 | PULL SESSION
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
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SESSION :
1. CLOSE GRIP PRONATED PULL UP
shoulder width pronated grip. use assistance
if needed for rx reps.
3 sets : 15-12-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
shoulder width neutral grip position, rounding back into the
negatives and pulling back to neutral with scap retraction.
3 sets : 12-10-8 + drop 6
*prog overload each set in succession
3. BB PARTIAL DEADLIFT
shoulder width pronated grip. done like a rack pull but with no
bottom position on rack. typically the ROM is just below the knees
in bottom position.
3 sets : 12-10-8
*prog overload each set in succession
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. do both sides.
2 sets : 10-10