WEDNESDAY | 6-4-25 | PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
ANTERIOR NECK
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SESSION :
1. SEMI SUPINATED ONE ARM DANTE CABLE ROW
semi supinated grip on d handle. use an elbow
down cue to bias the lat. keep elbow tucked to sides on the negatives. allow
your thoracic spine to go into flexion on the negatives to bias a big stretch.
do both sides.
3 sets : 12-10-8 ( last set max effort to 1 RIR )
*prog overload each set in succession
2. PULL UP ( ASSISTED )
use a long band for variable accommodating resistance. grip is shoulder
width and pronated. 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. BACK SUPPORTED NECK RAISE
neck and head off flat bench to articulate neck flexion ( pulling chin to
chest )
2 sets : 10-10
*prog overload each set in succession