9/25/24 : PULL SESSION
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. ONE ARM HIGH TO LOW CABLE REAR DELT FLY
cable set to high position a bit above head height with no attachments,
then pronated grip and pulling a long arcing motion at a 30-45 degree
downslope angle across the rear delt. do both sides.
3 sets : 20-15-12
*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 + any RIR last set
*prog overload each set in succession with max intensity last 2 sets
*RIR = reps in reserve
3. ONE ARM SEATED CABLE DANTE ROW
d grip handle and seated facing adj. cable trainer. 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. SUPINATED LAT PULLDOWN
inside shoulder width supinated grip position
3 sets : 15-10-8
*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