SATURDAY | 4-5-25 | 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.
3 sets : 12-10-8 ( 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 towards hips.
3 sets : 15-10-8 ( last set max effort to 1 RIR )
*prog overload each set in succession
d handle attachment with elbow tucked tight to side.
do both sides.
3 sets : 10-10-8 ( last set max effort to 1 RIR )
*prog overload each set in succession
POST EXHAUSTION
70 DEGREE BENT OVER DB SHRUG ROW
higher torso angle to pick up upper back and traps
more than lats. dbs held in semi pronated position with
elbows slightly flared out.
2 sets : 20-12-10
4. HIGH BENCH DB CURL
done from flat high bench position to allow full arm suspension, and
aggressive stretch mediated position on the biceps.
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