11/6/24 : PULL SESSION
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. CHEST SUPPORTED INCLINE DB SHOULDER EXTENSION
chest supported on on 45 degree incline bench with dbs held beside you. pull back behind
you and out about 15 degrees from your sides ( shoulder extension ). each set you will lower
the bench 1 adjustment lower also to change the resistance profile.
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
1.5x shoulder width pronate grip position. elbows with flare
naturally this way. don’t tuck them in tight or excessively
flare them out.
4 sets : 12-10-8 ( 8-4-2 cluster )
*prog overload each set in succession
*RIR = reps in reserve
*cluster set is straight set to 8, then rest pause to 4, then rest pause to 2. rests
are 10 seconds, then 15 seconds on second cluster break
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
wide pronated grip pulling behind the head. keep a vertical
torso. if you don’t have the mobility to pull behind the head, simply
pull in front.
3 sets : 15-12-10 + mechanical drop to pulling in front with same loading 0-1 RIR
*prog overload each set in succession
*mechanical drop = change of position/cueing but not in loading
POST EXHAUSTION :
INCLINE BACK SUPPORTED CABLE PULLOVER
bench set to 45 degree incline and back supported facing straight away from
cable. grip is just inside shoulder width and pronated, or use a mag grip handle with the semi
pronated position.
2 sets : 10 to 12
shoulder width supinated grip position
3 sets : 15-10-8 + cheat reps after fatigue on last set
*prog overload each set in succession
*cheat reps = allowing some compensation to help you get a few more reps without
perfect form
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 : 15-12-10
*prog overload each set in succession