TUESDAY | 5-20-25 | PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
SIDE NECK
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SESSION :
1. SUPINATED DANTE CABLE ROW
just outside shoulder width supinated grip position. use an elbows
down cue to bias the lats. keep elbows tucked to sides on the negatives. allow
your thoracic spine to go into flexion on the negatives to bias a big stretch.
3 sets : 12-10-8 ( last set max effort to 1 RIR )
*prog overload each set in succession
2. ASSISTED CHIN UP
use a long band for variable accommodating resistance. grip is shoulder
width and supinated. elbows tucked in for lat bias.
3 sets : 15-10-8 ( last set max effort to 1 RIR )
*prog overload each set in succession
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
POST EXHAUSTION
70 DEGREE SMITH MACHINE KELSO SHRUG
chest supported position on steep incline bench. grip is outside shoulder
width and pronated.
3 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