SUNDAY | 4-20-25 | PULL DAY
PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
SIDE NECK
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SESSION :
1. CHIN GRIP LAT PULLDOWN
just outside shoulder width supinated grip position. use an elbows
down cue to bias the lats. keep elbows tucked to sides on the negatives.
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
shoulder width neutral grip position. lean into the negatives
forward to get exaggerated stretch position.
3 sets : 15-12-10 ( 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 more flared out on this one.
2 sets : 15-10
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