WEDNESDAY | 7-2-25 | PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK
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SESSION :
1. CHIN GRIP LAT PULLDOWN
just outside shoulder width supinated grip position. use an elbows
down cue to bias the lats. keep elbows tucked to sides on the negatives.
3 sets : 12-10-8 + drop 8
*prog overload each set in succession
2. DB SEAL ROW
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 + drop 6
*prog overload each set in succession
shoulder width neutral grip position. lean into the negatives
forward to get exaggerated stretch position.
3 sets : 15-12-10 + drop 6
*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 + drop 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. SEATED CABLE BANDED HEAD TURNS
light band attached to cable set at forehead height in
seated position. sitting sideways to the cable with band held across
forehead – turn head away from the tension of the cable. ( with probaly very
light resistance ) do both ways.
2 sets : 10-10
*prog overload each set in succession