1/2/25 | PULL DAY
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. CHEST SUPPORTED DB REAR DELT SWING RAISE
chest supported on flat high bench so arms can fully hang freely. push
dbs straight out to the sides like a pendulum.
3 sets : 25-20-15
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
2. PENDLAY ROW
supinated grip at shoulder width. lift starts from the floor in hip extension, then
finishes as a bent over row. if you have bad hip extension or back issues you can work
out of a rack with spotter arms set to range you can handle.
4 sets : 10-8-6-15
*prog overload each set in succession
*RIR = reps in reserve
3. ONE ARM DB ROW FROM BENCH
bench supported position with back almost parallel to the floor.
db is in neutral position and elbow tight to side. do both sides.
3 sets : 12-10-8
*prog overload each set in succession
4. PULL UP ( ASSISTED PULL UP )
just outside shoulder width pronated grip
3 sets : 12-10-8
*prog overload each set in succession
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 : 12-10-8
*prog overload each set in succession
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