5-30-25 | FRIDAY | PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
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1. SEATED HIGH TO LOW CABLE REAR DELT FLY
bench centered and set to 90 degrees with chest support. cables set to just
above head height in seated position and crossed with cuffs or no attachments
and grabbing ball stops. pull apart and downward slightly into shoulder extension.
3 sets : 20-15-10
*prog overload each set in succession
2. BB SEAL ROW
done from high flat bench position with pronated grip position a bit outside
shoulder width. elbows should naturally flare a little bit, but not excessively. use weight
plates height appropriate for you to get a full stretch bottom position and also be able to
access the movement in general.
4 sets : 12-10-8-6
*prog overload each set in succession
*RIR = reps in reserve
3. LAT PULLDOWN
just outside shoulder width neutral grip position
3 sets : 15-10-8
*prog overload each set in succession
4.60 DEGREE CHEST SUPPORTED DB ROW/SHRUG
use a higher 60 degree incline position to bias upper back rowing as well as
trap involvement. dbs held either pronated or neutral as per personal
preference.
2 sets : 15-12
*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 to 12 | 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