9/18/24 | PULL SESSION
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
—————————————————-
SESSION :
1. NEUTRAL GRIP LAT PULLDOWN
shoulder width neutral grip position. tuck elbows in on negs
to bias lat stretch. pull down and finish with retraction in the shortened
position ( bottom of rep contraction )
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 + any RIR last set
*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 : 10-10-10
*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. STANDING BB SNATCH GRIP 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. HIGH BENCH LYING DB CURL
done from back supported flat bench ( elevated so arms can fully hang )
with arms in full hang, curl from there in supinated position.
2 sets : 10 to 12
*prog overload each set in succession
STANDING EZ BAR REVERSE CURL
inside shoulder width pronated grip position
2 sets : 12-10