10/2/24 | PULL SESSION
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
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SESSION :
1. ONE ARM DB SWING ROW
done from bench supported position. line of pull will be
back towards your hip, so elbow back cue on pull. do both sides.
3 sets : 10-10-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
close neutral grip position and arching into the bottom
position while pulling to the sternum.
3 sets : 20-12-10
*prog overload each set in succession
3. TRAP BAR PARTIAL DEADLIFT ( STRETCH POSITION RACK PULL )
neutral grip position or use db’s. range of motion will be a tad bit below the
knees and into top position, with emphasis on scap retraction. ( shoulders
back cue but not lumbar hyperextension. )
3 sets : 12-10-8
*prog overload each set in succession
POST EXHAUSTION
BENT ARM DB PULLOVER
flat bench back supported position with hands clasped on single db. elbows
bent position with arcing stretch and pullover to chest.
2 sets : 10-10
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 : 12 to 15 | 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 : 8 to 12
*prog overload each set in succession
STANDING EZ BAR REVERSE CURL
inside shoulder width pronated grip position
2 sets : 10 to 15