2-7-25 | PULL DAY
LATS | LONG HEAD
BICEPS | TRAPS | SIDE NECK
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SESSION :
1. 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 : 15-12-10
2. ASSISTED/WEIGHTED CHIN UP
shoulder width supinated grip
4 sets : 12-10-8-6 ( last 2 sets 0-1 RIR )
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
d grip handle with elbow tucked to side and dropped towards
the hip on the concentric ( positive part of the rep )
3 sets : 15-12-10
*prog overload each set in succession
POST EXHAUSTION
LAT PULLDOWN
just outside shoulder width pronated grip
2 sets : 15-12
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 : 20-15-12 | 12-10
5. EZ BAR DRAG CURL
shoulder width supinated grip pulling up your body with elbows back cue
3 sets : 12-10-8
*prog overload each set in succession
STANDING SINGLE ARM DB HAMMER CURL
neutral grip position curl. do both sides
2 sets : 12 to 15
*prog overload each set in succession