FRIDAY | 1-23-26 | UPPER BACK BIASED 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. D GRIP LAT PULLDOWN
just inside shoulder width neutral grip attachment. pull down to upper chest to
bias the upper back muscles and stay out of the lats.
4 sets : 5-5-5-3 + single dropset to failure
*on the dropset, after you’ve exhausted all full ROM reps, continue on with
partials that bias the short position ( the contracted side of the rep )
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
*on the dropset, after you’ve exhausted all full ROM reps, continue on with
partials that bias the short position ( the contracted side of the rep )
POST EXHAUSTION
ONE ARM DB SHRUG
hang onto a squat rack post and lean into the outside arm. db loaded in free hand obviously
to cue a shrug motion. its good to let the elbow bend as you shrug also to help elevate the
scapula fully. do both sides.
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
*on the dropset, after you’ve exhausted all full ROM reps, continue on with
partials that bias the short position ( the contracted side of the rep )
supinated grip position with stretch mediated bias on
every rep.
3 sets : 12-10-5+single dropset to task failure
*prog overload each set in succession
*on the dropset, after you’ve exhausted all full ROM reps, continue on with
partials that bias the short position ( the contracted side of the rep )
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 : 8 to 12
*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.