MONDAY | 12-29-25 | LAT BIASED PULL SESSION
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 CABLE LOW ROW
seated facing cable set for a slight high to low
course. use a d handle attachment. shoulder down cue as you drive elbow
behind you. do both sides.
3 sets : 15-10-6 + single dropset to task failure
*prog overload each set in succession
use a wider pronated grip with elbows more flared out
3 sets : 15-12-10 + rest pause to task failure
*prog overload each set in succession
POST EXHAUSTION
RACK DEADLIFT
a bit outside shoulder width pronated bar grip. rack safeties ( inside rack ) set to
a tad below knee height ( or a range you can keep good spinal position with. lower or
higher pending you )
2 sets : 3 to 5 heavy reps then single dropset to task failure on 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 :
