3-8-25 | PULL SESSION
PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
SIDE NECK
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SESSION :
1. CHIN GRIP LAT PULLDOWN
shoulder width supinated grip position
4 sets : 12-10-8-6 ( last set max effort to 1 RIR )
*prog overload each set in succession
2. SEATED CABLE ROW
shoulder width neutral grip position
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
bench incline set to 60 degrees and chest supported. dbs held in neutral position. this
higher angle will hit the traps well.
3 sets : 15-12-10 ( last set max effort to 1 RIR )
*prog overload each set in succession
POST EXHAUSTION
BENT ARM DB PULLOVER
hands clasped on single db with back supported position. elbows are
bent and pull in an arc motion.
2 sets : 10-10 ( last set max effort to 1 RIR )
4. INCLINE BACK SUPPORTED DB CURL
set bench incline to 30 degrees and back support. supinated grip position and
curl with arms close to your body.
3 sets : 12-10-8
5. SIDE SUPPORTED NECK RAISE
pull ear to shoulder in side supported flat bench position.
do both sides.
2 sets : 10-10
*prog overload each set in succession