THURSDAY | 10-30-25 | LAT BIASED PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK
SESSION :
1. LAT PULLDOWN
shoulder width supinated grip position. vertical torso position driving
elbows downward into lower lat range.
3 sets : 15-10-8 + single dropset to task failure
*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 + single dropset to task failure
*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 to task failure
*prog overload each set in succession
POST EXHAUSTION
INCLINE CHEST SUPPORTED DB ROW (C/S) INCLINE
CHEST SUPPORTED DB SHRUGS
bench incline set to 45 degrees and chest supported. dbs rowed up into upper back with scap elevation
and retraction. | pop bench angle up to 60 degrees and focus on scapular elevation and retraction.
2 sets : 10-10 | 10-10
*prog overload each set in succession
4. HIGH BENCH LYING DB CURL
flat high bench position for full arm suspension. this position is difficult
when the full negative stretch is utilitzed..so do that and this is a good one for long head.
do both sides.
3 sets : 12-10-8 + single dropset to task failure
*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 :
