1/25/25 | PULL SESSION
PULL SESSION
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
—————————————————-
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
shoulder width pronated grip position
3 sets : 15-12-10
*prog overload each set in succession
3. CLOSE D GRIP PULLDOWN
done from lat pulldown with close neutral grip position
3 sets : 20-12-8
*prog overload each set in succession
POST EXHAUSTION
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.
2 sets : 10 to 12
4. HIGH INCLINE CHEST SUPPORTED DB SHRUGÂ (S/S) SIDE SUPPORTED NECK RAISE
done from 60 degree bench incline chest supported | pull ear to shoulder in side supported position.
do both sides.
3 sets : 12 to 15 | 12-10
5. EZ BAR DRAG CURL
shoulder width supinated grip pulling up your body with elbows back cue
2 sets : 10-10
*prog overload each set in succession
STANDING SINGLE ARM DB HAMMER CURL
neutral grip position curl. do both sides
2 sets : 15-15
*prog overload each set in succession