TUESDAY | 4-15-25 | PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
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1. INCLINE LYING BACK SUPPORTED CABLE REAR DELT FLY
bench set to 30 degree incline and centered in cable trainer crossover. cables cross
each other to with cuffs or by holding the ball stop on cables. pull out to sides like a reverse
pec deck fly, with some downward angle ( ie towards your hips from lying position )
3 sets : 20-15-10
*prog overload each set in succession
2. CHEST SUPPORTED LEVER/T BAR ROW
1.5x shoulder width pronated grip position
4 sets : 15-12-8-6
*prog overload each set in succession
*RIR = reps in reserve
3.WIDE GRIP LAT PULLDOWN
wide pronated grip position
3 sets : 15-10-8
*prog overload each set in succession
4. SEATED CABLE ROW
shoulder width neutral grip position. allow yourself
to round and stretch into the negatives, then post up straight to pull
the row back into shortened position.
3 sets : 12-10-10
prog overload each set in succession
POST EXHAUSTION
BB RACK PULL
safety bars set at just above knee height with snatch grip position
which is very wide and pronated ) use straps for grip assistance,
2 sets : 10 to 15
don’t alternate sides. do one side fully and then the other.
3 sets : 15-10-8
*prog overload each set in succession
BENT ARM DB PULLOVER
chest supported position with weight plate on back of head. pull head towards
back in the top position. |flat bench position back supported with dbs held in semi
pronated position. keep elbows bent and pull through the lats
in position.
*prog overload each set in succession