SUNDAY | 3-23-25 | PULL SESSION
PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
SIDE NECK
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SESSION :
1. CHIN GRIP ONE ARM LAT PULLDOWN
scoot over on seat so your working side lines up directly
below the pulley on lat tower. supinated grip position with
elbow tight to your side. do both sides.
4 sets : 12-10-8-6 ( last set max effort to 1 RIR )
*prog overload each set in succession
2. DB SEAL ROW
done from flat high bench position. dbs are in neutral position
with palms facing each other. elbows back pulling cue.
3 sets : 12-10-8 ( last set max effort to 1 RIR )
*prog overload each set in succession
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 2 DB PULLOVER
dbs held in neutral position with elbows bent. stretch and pull
over in an arcing motion.
2 sets : 10-10 ( last set max effort to 1 RIR )
4. HIGH BENCH DB CURL
done from flat high bench position to allow full arm suspension.
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