11/13/24 | PULL SESSION
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
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SESSION :
1. ASSISTED/WEIGHTED CHIN UP
just outside shoulder width supinated grip. use assistance with machine/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. CLOSE NEUTRAL GRIP PULLDOWN
done from lat pulldown tower using close neutral d handle. this one you want
to pull down towards your belly button ish as you near the bottom. the higher portion of
the lift will be like a standard pulldown – but pulling lower brings in a pullover type element
to the lift.
3 sets : 12-10-8
*prog overload each set in succession
POST EXHAUSTION
CLOSE D GRIP PULLDOWN TO UPPER CHEST
same exact setup as prior movement, but you pull higher to the chest
and target the upper back more.
inside shoulder width.
2 sets : 15 to 20
4. SEATED BB SHRUG (S/S) SIDE SUPPORTED NECK RAISE
just outside shoulder width grip and bar will be suspended under your
legs | pull ear to shoulder in side supported position.
do both sides.
3 sets : 12 to 15 | 10 to 15 ( match sides for reps )
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 SINGLE ARM DB HAMMER CURL
neutral grip position curl. do both sides
2 sets : 10 to 15
*prog overload each set in succession