3-2-25 | PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
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—– SESSION —–
1. BACK SUPPORTED INCLINE CABLE REAR DELT FLY
bench set to 30 degree incline position centered in cable trainer with cables
crossed and hooked to cuffs or cable held in hand outside of the ball stops.
train this like a reverse pec deck fly but with back support for more leverage.
3 sets : 20-15-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
4 WEEK MESO
2. INCLINE CHEST SUPPORTED DB ROW
bench set to 45 degrees and chest supported. dbs held in neutral
position.
4 sets : 12-10-8-6
*prog overload each set in succession
*RIR = reps in reserve
3. BB SEAL ROW
done from high flat bench position with pronated bar
grip 1.5x shoulder width pulling bar to mid chest in line of force.
elbows will have natural flare outwards, so don’t tuck them in here.
3 sets : 12-10-8
*prog overload each set in succession
4. LAT PULLDOWN
just outside shoulder width pronated grip
3 sets : 15-10-8
*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 to 12
shoulder width supinated grip
3 sets : 12-10-8
*prog overload each set in succession
*sub db preacher if undoable as cable setup
6. CHEST SUPPORTED NECK RAISE (S/S)
OVERHEAD POSITION
chest supported position with weight plate on back of head. pull head towards
back in the top position. | low cable position with no attachments grabbing cable just inside
the ball stop. side profile to cable with closest arm being the working side, you pull from low to high as you
pull your shoulder towards your ear ( adduction or shoulder inward motion ) this finishes overhead
in position.
3 sets : 8 to 10
*prog overload each set in succession