SATURDAY | 10-25-25 | UPPER BACK BIASED PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
1. CHEST SUPPORTED LEVER/T BAR 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 : 12-10-6 + single dropset to task failure
*prog overload each set in succession
2. PULL UP
close d grip neutral position squeezing into mid and upper back
3 sets : 12-10-6 + single dropset to failure
*prog overload each set in succession using assistance
or added loading according to rep range
3. SEATED CABLE ROW ( LEANING/ HINGED FWD )
pronated grip just outside shoulder width and hinged fwd to create
lower lat involvement. elbows will be tucked to bias the lats also.
3 sets : 15-12-8 + single dropset to task failure
*prog overload each set in succession
POST EXHAUSTION
STANDING HIGH BAR SHRUG
high bar squat loading with scap elevation/shrug motion
2 sets : 15-10 + rest pause, then task failure
4. SEATED CABLE 2 BAND SHOULDER EXTERNAL ROTATION
cables set to head height in seated position, 2 long light bands attached and grabbed with a
thumbs back grip ( thumbs will point behind you in externally rotated shortened position ).
pull up and back into external rotation with bent elbows ( elbow joints should be higher than
shoulders for reference.
*prog overload each set in succession
3 sets : 15-12-10
poor mans preacher that keeps arms out in front of your. use shoulder width
supinated grip position.
3 sets : 12-10-6 +single dropset to task failure
*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
Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic Notes :
Regarding the dropset to task failure, you simply reduce loading at your discretion and train the movement with good
form until you can no longer do another rep. You need to fail, but under control.
