SATURDAY | 11-29-25 | LAT BIASED PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK
SESSION :
1A. LAT PULLDOWN
shoulder width supinated grip position. vertical torso position driving
elbows downward into lower lat range.
3 sets : 15-10-8
*prog overload each set in succession
1B. PULL UP
ideally weighted if you’re able to but can be deloaded if needed as well. grip position
is shoulder width neutral position.
2 sets : task failure with no dropset ( no more than 6 reps for loading reference )
*full task failure means you are cooked
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
SNATCH GRIP HIGH PULL + MECHANICAL DROPSET TO SNATCH GRIP SHRUG
wide pronated grip position with a snatch pull ( think of wide and explosive upright row type
movement ) take that to rx fatigue, then go to more strict shrug in that snatch position.
2 sets : 3 to 5 + task failure on shrug both sets
*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 :
