SATURDAY | 6-13-25 | PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
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1. SHOULDERS EXT. ROTATED SEATED REVERSE PECK DECK FLY
simply use a pronated grip on the vertical handles and rotate shoulders open into ext.
rotation to help bias more rear delt.
3 sets : 20-15-12 + drop 8
*prog overload each set in succession
2. CHEST SUPPORTED LEVER/T BAR ROW
1.5x shoulder width pronated grip position
4 sets : 15-10-8-6 + drop 8
*prog overload each set in succession
*RIR = reps in reserve
3. D GRIP LAT PULLDOWN
outside shoulder width neutral grip position
3 sets : 20-12-10
*prog overload each set in succession
4. INCLINE CHEST SUPPORTED UPPER BACK ROW
bench set to 45 degree incline and chest supported facing cable set to lower position.
use a rope or ladder strap attachment and row high with elbows flared out.
2 sets : 12-10
*prog overload each set in succession
POST EXHAUSTION
BEHIND THE BACK SMITH MACHINE SHRUG ROW
bar is behind you with just outside shoulder forward facing supinated grip
position. shrug up and into your traps and rear delts.
2 sets : 15-12 + drop 8
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 + drop 6
*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