FRIDAY | 6-27-25 | PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
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1. SIDE SUPPORTED INCLINE CABLE REAR
DELT SHOULDER EXTENSION
bench set to 30 degrees and side supported. set cable a bit higher
than your position and no attachments. train this like a one arm reverse
pec deck fly, but on a slightly different plane of motion. make sure you aren’t pulling
too low into the lat. do both sides.
3 sets : 20-15-10
*prog overload each set in succession
2. HORIZONTAL MACHINE ROW
1.5x shoulder width pronated grip position pulling with
elbows a bot more flared out and the line should be upper abdomen/lower
chest area with scapular retraction.
4 sets : 15-12-8-6 + drop 8
*prog overload each set in succession
*RIR = reps in reserve
3. WIDE GRIP LAT PULLDOWN
outside shoulder width pronated grip position.
3 sets : 15-10-8 + drop 6
*prog overload each set in succession
4. 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.
3 sets : 12-10-10 + drop 8
prog overload each set in succession
POST EXHAUSTION
BB RACK PULL
safety bars set at just above knee height with snatch grip position
which is very wide and pronated ) use straps for grip assistance,
2 sets : 10 to 15
supinated grip position . do one side fully and then the
other. don’t alternate reps for better hypertrophy.
3 sets : 15-10-8
*prog overload each set in succession
INCLINE BACK SUPPORTED CABLE PULLOVER
chest supported position with weight plate on back of head. pull head towards
back in the top position. |bench inclined to 45 degrees and facing away from high
cable position. ladder strap attachment and pulling over in arcing motion
to a lower lat contraction.
in position.
*prog overload each set in succession