MONDAY | 11-24-25 | 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 : 15-10-6 + single dropset to task failure
*prog overload each set in succession
2. PULL UP
wide pronated grip position ( 1.5x shoulder width )
3 sets : 12-10-5 + single dropset to failure
*prog overload each set in succession using assistance
or added loading according to rep range
3. SEATED MACHINE HORIZONTAL ROW
wide pronated grip position with elbows flared out
3 sets : 15-12-8 + single dropset to task failure
*prog overload each set in succession
POST EXHAUSTION
BB FRONT RACK SHRUG
front squat loaded position held and shrugged upwards
2 sets : 15-10 + rest pause, then task failure
4. SEATED REVERSE PEC DECK FLY
seated position using neutral position handles with line of force
set by seat height so shoulders are parallel with grip.
*prog overload each set in succession
3 sets : 20-15-12
poor mans preacher that keeps arms out in front of your. use shoulder width
supinated grip position.
3 sets : 12-10-5+single dropset to task failure
*prog overload each set in succession
LYING EZ BAR BENT ARM PULLOVER
chest supported position with weight plate on back of head. pull head towards
back in the top position. | flat bench position with just inside shoulder width
pronated grip position. arms bent at the elbow throughout the arcing movement.
3 sets : 15-12-10 | 2 sets : 10 to 15
*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.
