THURSDAY | 1-8-26 | UPPER BACK BIASED PULL SESSION
PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
1. HIGH BENCH BARBELL SEAL ROW
outside shoulder width pronated grip with a more elbows flared
pulling motion. setup should allow bar to be fully suspended in hanging 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 )
4 sets : 5-5-5-3 + single dropset to failure
*prog overload each set in succession using assistance
or added loading according to rep range
3. SEATED MACHINE HORIZONTAL ROW
neutral grip position with elbows a bit more tucked in to sides
3 sets : 15-12-8 + single dropset to task failure
*prog overload each set in succession
POST EXHAUSTION
HIGH INCLINE CHEST SUPPORTED DB SHRUG
bench set to 70 degrees and pull up into some elbow flexion as you shrug
2 sets : 15-10 + single dropset to 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
shoulder width supinated grip
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.
