2-22-25 | PULL SESSION
LATS
LONG HEAD BICEPS
LOWER TRAPS
SIDE NECK ( SCM )
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SESSION :
1. ASSISTED/WEIGHTED PULL UP
shoulder width pronated grip position
4 sets : 12-10-8-6 ( last set max effort to 1 RIR )
*prog overload each set in succession
2. SEATED ONE ARM CABLE ROW
done from adj cable pulley set to belly button height in
seated position. use d handle attachment in neutral grip position.
use adjustable bench with 90 degree back position set in front of you for
leverage/bracing.
3 sets : 12-10-8 ( last set max effort to 1 RIR )
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
outside shoulder width pronated grip with a bit more of
elbows flared position. bench needs to be high enough for a suspended
position in bottom of reps.
3 sets : 12-10-10 ( last set max effort to 1 RIR )
*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 : 12-12 ( last set max effort to 1 RIR )
4. HIGH BENCH CHEST PLATE FRONT RAISE (S/S) SIDE SUPPORTED NECK RAISE
done from flat high bench with neutral grip on probably a smaller weight plate. emphasize the top squeeze the most
bc thats the lower traps which is what you’re after here. | pull ear to shoulder in side supported position.
do both sides.
3 sets : 10-10-10 | 12-10
5. CLOSE GRIP STANDING EZ BAR CURL
inside shoulder width supinated grip
3 sets : 15-12-8 ( last set max effort to 1 RIR )
*prog overload each set in succession