1/31/25 | PULL DAY
PULL SESSION
UPPER BACK | REAR DELTS | SERRATUS
SHORT HEAD BICEPS | REAR NECK
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—– SESSION —–
1. ONE ARM CABLE REAR DELT FLY
cable set just above head height in standing position with no
attachment. turn torso away from the movement to bias an exaggerated
stretch position. pull across and slightly downward. do both sides.
3 sets : 20-15-12
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
2. BENT OVER DB ROW
hinged into hip extension to 45 degree torso angle. as you pull stand up to about
60 degrees. dbs held in semi pronated position.
4 sets : 8-8-8-8 + rest pause 0 RIR
*prog overload each set in succession
*RIR = reps in reserve
3. SEATED CABLE ROW
wide pronated bar grip 1.5x shoulder width. vertical torso position
3 sets : 15-12-10
*prog overload each set in succession
4. PULL UP ( ASSISTED PULL UP )
close neutral grip position
3 sets : 10-10-10
*prog overload each set in succession
POST EXHAUSTION :
DECLINE BB BENT ARM PULLOVER
bench set to slight decline position. with just inside shoulder width
pronated grip. bent elbows with arcing motion into full stretch,
the pulled over to just below chest.
2 sets : 10-10
seated on bench with db and arm snugly
against your leg, right where your leg and body connect (groin area).
Then, lean slightly forward using leg as a preacher support. db in supinated
position. do both sides
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