12/5/24 | NEW SPLIT : PULL DAY
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. SEATED REVERSE PEC DECK FLY
adjust seat so line of force lines up with your rear delts.
3 sets : 25-15-12
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
2. CHEST SUPPORTED LEVER ROW
1.5x shoulder width pronated grip position. elbows will 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 rx reps, then rest pause to next reps, then rest pause to final ones. rests
are 10 seconds, then 15 seconds on second cluster break
3. SEATED NEUTRAL GRIP MACHINE ROW
shoulder width neutral grip position. traps down cue and elbows
back behind you.
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 :
BENT ARM EZ BAR PULLOVER
done from bridged position perpendicular to flat bench. just inside
shoulder width pronated grip. if you drop the hips, it increases the stretch
position.
2 sets : 10-10
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