SATURDAY | 7-12-25 | 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 6
*prog overload each set in succession
*RIR = reps in reserve
3. NEUTRAL GRIP LAT PULLDOWN
just outside shoulder width neutral grip
3 sets : 15-10-8 + drop 8
*prog overload each set in succession
4. ONE ARM DB ROW
flat bench supported with near parallel torso to floor
position. ( slightly upward angle of back to floor relatively )
do both sides.
3 sets : 12-10-10 + rest pause 5
prog overload each set in succession