THURSDAY | 7-17-25 | PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK
SESSION :
1. ONE ARM CHIN GRIP LAT PULLDOWN
just outside shoulder width supinated grip position. use an elbow
down cue to bias the lat. keep elbow tucked to sides on the negatives.
slide over on the seate to line the pull up with the pulley not across it.
especially on my lat pulldown in my gym 😉
3 sets : 12-10-8 + drop 8
*prog overload each set in succession
2. SEATED MACHINE LOW ROW
horizontal row position with shoulder width neutral grip. shoulders
down cue with elbows back cue.
3 sets : 15-10-8 + drop 8
*prog overload each set in succession
done from high flat bench position with a bb or dbs. pronated
grip outside shoulder width. pull to upper abdomen.
3 sets : 15-12-10 + rest pause 5
*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 : 15-12-10 + drop 10
*prog overload each set in succession
4. HIGH CABLE BAYESIAN CURL
cable set to highest position and d grip handle
attached. let the resistance pull your arm back and upwards into a
stretch mediated position. keep elbow back as you curl ( elbow flexion )
do both sides.
3 sets : 12-10-8 + drop 8
*prog overload each set in succession
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
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
Adductor Mobs
