10/16/24 | PULL SESSION
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
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SESSION :
1. SEATED CABLE ROW
shoulder width neutral grip position. round the thoracic spine into the
negatives for better stretch position. pull spine back into neutral as you
retract the scapula.
3 sets : 12-10-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
just outside shoulder width pronated grip
3 sets : 0-1 RIR ( aim for at least 8 reps on the low end )
*prog overload each set in succession
*assisted if needed
3. BB PARTIAL DEADLIFT ( STRETCH POSITION RACK PULL )
shoulder width pronated grip. 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
^muscle mechanic : band tension from rack resisting packed lat position
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. INCLINE CHEST SUPPORTED DB SHRUG (S/S) BACK SUPPORTED NECK RAISE
60 degree incline position chest supported with | 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