THURSDAY | 2-12-26 | LAT BIASED PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK
SESSION :
1A. LAT PULLDOWN
Contextual Cues: Close neutral D-grip. Initiate every rep by depressing the scapula first,
then drive elbows down and slightly back. Keep torso fixed and avoid momentum.
Think “elbows to ribs,” not hands to chest.
Sets / Reps: 3 sets : 15-10-8
Tempo: 3-1-2 (controlled eccentric with brief contraction hold)
Overload Directive: Increase load only if scapular depression and elbow path remain consistent across all reps
1B. PULL UP
Contextual Cues: Neutral grip just outside shoulder width. Start each rep from a dead hang with
active shoulders. Pull chest toward hands, not chin over bar. No kipping, no shortening range.
Sets / Reps: 2 sets : task failure
(no more than 6 reps for loading reference)
Tempo: 3-1-2
Overload Directive: Add load only when clean reps exceed prescribed failure range without losing full hang or scap control
2. SEATED ONE ARM MACHINE ROW
Contextual Cues: Neutral grip with elbow tucked tight to the torso. Drive elbow back toward the
hip while keeping shoulders square. Full stretch at the front, full contraction at the back.
Perform both sides.
Sets / Reps: 3 sets : 15-10-6 + single dropset to task failure
Tempo: 3-1-2
Overload Directive: Increase load only if both sides match in control, range, and contraction quality
Contextual Cues: Wide pronated grip with elbows flared and higher pulling angle.
Pull elbows back and slightly down, finishing with upper-back contraction.
Avoid shrugging early — traps come in late.
Sets / Reps: 3 sets : 15-12-10 + rest-pause to task failure
Tempo: 3-1-2
Overload Directive: Progress load only if scapular retraction is maintained through fatigue and rest-pause reps stay strict
POST EXHAUSTION
RACK DEADLIFT INTO SHRUG
Contextual Cues: Pronated grip slightly outside shoulder width. Rack safeties set just below knee height.
Deadlift the bar to lockout, then immediately shrug hard at the top.
Maintain neutral spine throughout.
Sets / Reps: 2 sets : 3-5 heavy reps
single dropset to task failure on both sets
Tempo: ( 2-0-1 deadlift ) ( 1-1-1 shrug )
Overload Directive: Increase load only if spinal position is solid and shrugs are performed at full scapular elevation
4. HIGH ICLINE BACK SUPPORTED LYING DB CURL
Contextual Cues: High incline bench with full arm suspension. Allow deep negative stretch every rep.
Supinate aggressively through the curl. This is a long-head biased movement — slow and controlled.
Perform both sides.
Sets / Reps: 3 sets : 12-10-8 + single dropset to task failure
Tempo: 4-0-2 (long eccentric emphasis)
Overload Directive: Increase load only if full stretch depth and supination are maintained on every rep
5. SEATED CABLE BANDED HEAD TURNS
Contextual Cues: Light band attached to cable at forehead height. Sit sideways to the stack.
Band rests across forehead. Rotate head away from tension under control.
Extremely light resistance — precision over load. Perform both directions.
Sets / Reps: 2 sets : 10-10
Tempo: 2-1-2
Overload Directive: Progress resistance only if movement remains smooth, pain-free, and cervical control is uncompromised
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Muscle Mechanic R&D :
