TUESDAY | 1-13-26 | LAT BIASED PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK
SESSION :
1A. LAT PULLDOWN
close d grip position
3 sets : 15-10-8
*prog overload each set in succession
1B. LAT PULLDOWN
outside shoulder width neutral position grip
2 sets : task failure with no dropset ( no more than 6 reps for loading reference )
*full task failure means you are cooked
2. SEATED ONE ARM MACHINE ROW
neutral grip position with elbow tucked to side. 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 and
higher pulling angle
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 :
