MONDAY | 3-31-25 | PULL SESSION
PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
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1.CHEST SUPPORTED INCLINE DB SHOULDER EXTENSION
bench angle will lessen each set ladder style as follows : 60-45-30 degrees, as this
will change the resistance profile. dbs are pulled behind you with straight arms. dbs
are in neutral position ( palms facing each other )
3 sets : 10 to 15
*prog overload each set in succession
2. ONE ARM BENCH SUPPORTED DB ROW
db in semi pronated position ( overhand with slight angle )
and free hand on bench for support. elbow will be tighter to
your side. do both sides.
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 upper 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. PULL UP
just outside shoulder width pronated grip ( use assistance as needed
to hit the rep recommendations )
3 sets : 1 RIR ( on bodyweight )
10-10-10 ( with assistance )
*prog overload each set in succession
POST EXHAUSTION
ONE ARM DB PULLOVER
bridge position perpendicular to the flat bench with just one
side loaded up at a time. bent elbow position and this is to bias
a big stretch mediated position. pull in an arcing motion. do both sides.
2 sets : 10 to 12
55 degree preacher side of bench. supinated grip
position. do both sides.
3 sets : 12-10-8
*prog overload each set in succession
HIGH BAR HISE SHRUG
chest supported position with weight plate on back of head. pull head towards
back in the top position. | done from a standing high bar squat loaded position, you shrug
upwards simply while loaded up for a squat.
in position.
3 sets : 20-12-10
*prog overload each set in succession