10/9/24 | PULL SESSION
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. CHEST SUPPORTED DB REAR DELT PRONATED
PUSH OUT RAISE
chest supported on high bench for full arm hanging clearance. pronated
db position ( pinkies out ) and pushing out to the sides.
3 sets : 20-15-15
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
2. BENT OVER ONE ARM DB ROW
use staggered stance and self supported ( no bench support ) .
db in pronated position instead of typical neutral.
4 sets : 10-8-6-4 + drop 8
*prog overload each set in succession with max intensity last 2 sets
*RIR = reps in reserve
3. CHEST SUPPORTED T BAR ROW
use a wider pronated grip with elbows more flared out to bias the
upper back.
3 sets : 15-12-10 + rest pause 3 to 5 last set
*prog overload each set in succession
4. LAT PULLDOWN
shoulder width pronated grip
3 sets : 20-12-10
*prog overload each set in succession
POST EXHAUSTION :
BENT ARM 2 DB PULLOVER
flat bench supported with arms in bent elbow position to cue
arcing pull motion. move slowly into deep stretch position leading with the
elbows and pull back over to chest. dbs are in semi supinated
position.
2 sets : 10-10
just outside shoulder width supinated grip
3 sets : 12-10-8
*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