NEW SPLIT !!! 10/23/24 | PULL SESSION
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. REVERSE PEC DECK FLY
seated with line of force at rear delt height in seated position. arms
in extended position while pulling wide not back.
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 : 12-10-8-8 ( last set all out max effort + any RIR )
*prog overload each set in succession
*RIR = reps in reserve
3. SEATED ONE ARM CABLE ROW
done using adj cable trainer set at just above head height in seated
position to create a slight high to low pulling trajectory. use d handle
in neutral position. do both sides.
upper back.
3 sets : 15-12-10
*prog overload each set in succession
4. LAT PULLDOWN
just inside shoulder width supinated grip
3 sets : 15-12-10
*prog overload each set in succession
POST EXHAUSTION :
INCLINE BACK SUPPORTED CABLE PULLOVER
bench set to 45 degree incline and back supported facing straight away from
cable. use ladder strap or 2 long ropes and pull over in arcing motion as
you would with a standard pullover.
2 sets : 10 to 12
shoulder width supinated grip position
3 sets : 15-10-8 + rest pause 0-1 RIR
*prog overload each set in succession
DIP POSITION SERRATUS SHRUG
chest supported position with weight plate on back of head. pull head towards
back in the top position. | done from top position of dip with shrug upwards.
add loading with dip belt if applicable.
3 sets : 10 to 15
*prog overload each set in succession