MERRY CHRISTMAS | PULL DAY
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 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
kneeling on flat bench. make sure you let shoulder drop in negatives
to stretch the back
3 sets : 12-10-10
*prog overload each set in succession
3. INCLINE BACK SUPPORTED CABLE PULLOVER
45 degree incline bench facing away from high cable with close d handle attached.
arms in slightly bent elbow position performing like a bent arm db pullover.
3 sets : 12-10-8
*prog overload each set in succession
POST EXHAUSTION
HIGH TO LOW CABLE ROW
seated position with shoulder width neutral grip. trajectory of pull
on a 30 degree angle into lower lats.
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 : 10 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