10/30/24 | PULL SESSION
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
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SESSION :
1. ASSISTED/WEIGHTED PULL UP
just outside shoulder width pronated grip. use assistance with reverse bands or
add loading via dip belt as per rep range.
4 sets : 12-10-8-6
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
just outside shoulder width pronated 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
3. BENT OVER EZ BAR ROW
bent over into hip extension with supinated
grip shoulder width. elbows tight to sides.
3 sets : 12-10-8
*prog overload each set in succession
POST EXHAUSTION
BENT ARM DB EZ BAR PULLOVER
flat bench back supported position with pronated grip just
inside shoulder width.
2 sets : 10-10
4. STANDING SNATCH GRIP BB SHRUG (S/S) SIDE SUPPORTED NECK RAISE
1.5x shoulder width pronated grip | pull ear to shoulder in side supported position.
do both sides.
3 sets : 12 to 15 | 10 to 15
5. ONE ARM CABLE BAYESIAN CURL
low position cable with d handle attached. step out straight away
from cable to pull shoulder and arm back. curl from that position with
supinated grip. do both sides.
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
*prog overload each set in succession
POST EXHAUSTION : BENT ARM EZ BAR PULLOVER – NOT DB 🫡