MONDAY | 8-11-25 | PULL SESSION
UPPER BACKREAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
1. PULL UP
just outside shoulder width neutral grip. use dip belt for loading
if applicable or assistance as per rep ranges.
4 sets : 15-10-8-6 + drop 6
*prog overload each set in succession
*RIR = reps in reserve
2. HORIZONTAL MACHINE ROW
1.5X shoulder width pronated grip with elbows a bit more flared to hit the
upper back. line of pull will be through upper abdomen to lower chest area.
3 sets : 15-12-8 + drop 8
*prog overload each set in succession
*RIR = reps in reserve
3. 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 : 10-10-10 + drop 10
prog overload each set in succession
POST EXHAUSTION
BB YATES ROW
slightly bent over position, so mostly upright. supinated grip shoulder width
2 sets : 10 to 15
4. 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
5. ONE ARM DB PREACHER CURL
supinated grip position. do both sides.
3 sets : 15-10-8 + drop 6
*prog overload each set in succession
6. CHEST SUPPORTED NECK RAISE (S/S)
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
3 sets : 15-12-10 | 2 sets : 10 to 15
*prog overload each set in succession
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Muscle Mechanic R&D :
