THURSDAY | 5-15-25 | PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
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1. INCLINE BACK SUPPRTED CABLE REAR DELT FLY
bench centered and set to 30 degree incline for back support. no attachments on
the cable ( grab ball stops ) and set adjustable pulleys to a tad above full arms reach
in lying position. train this like reverse pec deck fly.
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. DANTE 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.
2 sets : 12-10
*prog overload each set in succession
POST EXHAUSTION
BB RACK PULL (C/S) SERRATUS SHRUG DIP
safety bars set at just above knee height with snatch grip position
which is very wide and pronated ) use straps for grip assistance | works
best on rack dip station at the rack you’re rack pulling on. arms stay in full extension
as you shrug upwards by elevating your scaps against your bodyweight…strangely
difficult for a lot of people to do.
2 sets : 10-10 | 2 sets : 1 RIR or failure
supinated grip position on 55 degree side of preacher bench.
works well with a short bb if possible. full sized bar is a little
ridiculous here but does work.
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