9/11/24 | PULL SESSION
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. CABLE CROSSOVER HIGH LOW LOW REAR DELT FLY
cables set to above head height in standing position and crossed with no
attachments. arms in near full extension position, pull like down and back at a 30-45
degree angle into shoulder extension.
3 sets : 20-15-10
*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 + any RIR last set
*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 + any RIR last set
*prog overload each set in succession
4. ASSISTED CHIN UP
just outside shoulder width supinated grip position
3 sets : 10-10-10 + any RIR last set
*prog overload each set in succession
POST EXHAUSTION :
BACK SUPPORTED INCLINE CABLE PULLOVER
back supported position at 45 degree angle facing away from cable
directly. use a wide ladder strap or rope attachment.
2 sets : 10 to 12
do both sides
3 sets : 15-10-6 + any RIR last set
*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 loading with shrug from there.
3 sets : 15-12-10
*prog overload each set in succession