TUESDAY | 9-30-25 | LAT BIASED PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK
SESSION :
1. LAT PULLDOWN
shoulder width neutral position grip ( palms facing each other ) goal is elbows
down cue with pull in front of you for lat bias.
3 sets : 15-10-8 + drop 6
*prog overload each set in succession
2. UNILATERAL SEATED MACHINE LOW ROW
horizontal row position with shoulder width neutral grip. shoulders
down cue with elbows back cue.
3 sets : 15-10-6 + 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
SEATED BENT OVER DB HIGH ROW TO SHRUG TO SWOOP ROW
seated on bench and leaning fwd with dbs rowed up high in position, then as you
fatigue there you shrug up and back. then after that you swoop with a pullback
that sweeps lower into the already fatigued lats
2 sets : 10-10 ( aim for 10 reps in the first position then whatever you have left in the following ones )
*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 6
*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 directions each set.
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 :
