WEDNESDAY | 4-30-25 | PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
————————————–
1. STANDING HIGH TO LOW SINGLE ARM CABLE
REAR DELT FLY
cable set to just above head height in standing position with no attachment.
grab cable at ball stop and turn body into the cable with outside arm holding on ( this should
put a stretch across your rear delt if you’re correct here ) pull across your body and downward
slightly into shoulder extension.
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. ASSISTED PULL UP
just outside shoulder width neutral grip position with
machine or band assistance.
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
supinated grip position on 55 degree side of preacher bench
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