SATURDAY | 8-16-25 | PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK
SESSION :
1. NEUTRAL GRIP PULL UP
shoulder width neutral position grip ( palms facing each other )
with dip belt loading for overload or band/machine assistance for
accommodating resistance.
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
set incline facing away from cable at 45 degree incline and back supported.
use a w bar with shoulder width pronated grip position. long arcing curve on
the pull which finished in front of the hips or abdomen depending on anatomy.
3 sets : 15-12-10 + rest pause 5
*prog overload each set in succession
POST EXHAUSTION
70 DEGREE SMITH MACHINE YATES ROW
supinated shoulder width grip with more upright row position so ROM
will be less than a row, but more than a traditional shrug.
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 probably 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
