WEDNESDAY | 9-10-25 | UPPER BACK BIASED PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
1. LAT PULLDOWN BEHIND THE HEAD
1.5x shoulder width pronated grip set up vertically in spine position, pulling
behind the head. this will demand shoulder mobility.
3 sets : 15-10-8 + drop 8
*prog overload each set in succession
*RIR = reps in reserve
2. HORIZONTAL MACHINE HIGH ROW
outside shoulder width neutral width grip position, making sure you
keep your line of pull higher through the chest. your elbows wont be tucked to
sides. exaggerate the negatives in the stretch position.
3 sets : 15-12-8 + drop 8
*prog overload each set in succession
*RIR = reps in reserve
3. CHEST SUPPORTED DB SEAL ROW
flat high bench position with dbs held in neutral position.
3 sets : 10-10-8 + drop 4
*prog overload each set in succession
POST EXHAUSTION
SMITH MACHINE YATES ROW
slightly bent over position, so mostly upright. supinated grip shoulder width so this
is more of a shrug row type movement
2 sets : 10 to 15
*prog overload each set in succession
4. CABLE CROSSOVER SEATED REAR DELT FLY
cables set to just above head height in seated position and crossed over
each other ( no attachments and pronated grip ) bench set to 90 degrees and
back supported/centered facing cables. train like reverse pec deck fly with a
15 degree downward trajectory.
*prog overload each set in succession
supinated grip position. do both sides.
3 sets : 12-10-6 + drop 6
*prog overload each set in succession
INCLINE BACK SUPPORTED BENT ARM 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 : 15-10
*prog overload each set in succession
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Muscle Mechanic R&D :
