MONDAY | 2-23-26 | UPPER BACK BIASED PULL SESSION
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
Physiological Intent :
This session is designed to systematically target the entire posterior
chain of the upper body, combining mechanical tension, eccentric
control, and metabolic stress to maximize hypertrophy,
endurance, and scapular stability. High bench seal rows, neutral grip
pulldowns, and one-arm cable rows prioritize upper back and rear
delt activation while reinforcing scapular control, with secondary
recruitment of the short head of the biceps. Chest-supported
DB shrugs and rear delt swings isolate the traps and posterior
delts, emphasizing peak contractions and continuous tension.
Standing cable curls reinforce short head biceps engagement, while
chest-supported neck raises strengthen posterior cervical
musculature. The superseted straight-arm lat pulldowns maintain
longitudinal lat and serratus tension while complementing prior
posterior shoulder and upper back activation, resulting in
a comprehensive session for density, symmetry, and functional strength of the posterior shoulder
girdle and upper back.
1. HIGH BENCH BARBELL SEAL ROW
Contextual Cues: outside shoulder width pronated grip with a more elbows flared
pulling motion. setup should allow bar to be fully suspended in hanging position.
high bench position required.
Sets/Reps: 4 sets : 15-10-8-6 + reduce load 25–30% and go to task failure
on last set only
Tempo: (3-1-1-1)
Progressive Overload Directive: Increase load once all prescribed reps are achieved
with strict chest contact and true dead stops.
If momentum creeps in, the load doesn’t go up.
2. NEUTRAL GRIP LAT PULLDOWN
Contextual Cues: Slight 10–15° lean back. Let scapula elevate at the top for a full stretch.
Initiate by depressing shoulder blades, then drive elbows toward back pockets.
Pull to upper chest.
Sets/Reps: 3 sets: 15-10-8 + reduce load 10-15% and go to task failure
on last set only
Tempo: (3-1-1-1)
Progressive Overload Directive: Own the top end of the rep range across all sets before increasing load.
Depth of stretch and scapular control determine progression.
Equipment: Close neutral d handle ( just inside shoulder width )
3. SEATED ONE ARM CABLE ROW
Contextual Cues: Allow full protraction at stretch. Initiate by retracting scapula, then drive
elbow tight to torso. Rib cage down, chest tall.
Sets/Reps: 3 sets: 12-10-10 + rest pause 10 seconds then task failure
with same loading on last set.
Tempo: (2-1-1-1)
Progressive Overload Directive: Progress reps before load. When both sides hit all reps
without overcompensation, increase weight.
Equipment: D grip handle on adjustable cable with pulley set to stomach height
in seated position.
POST EXHAUSTION
HIGH INCLINE CHEST SUPPORTED DB SHRUG
Contextual Cues: Chest supported at 45-60 degrees. Arms long. Elevate shoulders straight up
toward ears. No rolling. Hard peak contraction.
Sets/Reps: 3 sets: 15-12-10
Tempo: (2-0-2-2)
Progressive Overload Directive: Load increases only if the 2-second peak
contraction is maintained on every rep.
4. CHEST SUPPORTED DB REAR DELT SWINGS
Contextual Cues: Chest on slight incline, elbows slightly bent. Chest glued, torso locked.
Move elbows up and slightly out. Pinch shoulder blades at top.
Done as a pendulum type swing motion.
Sets/Reps: 3 sets: 25-20-15
Tempo: (1-0-1-0)
Progressive Overload Directive: Increase weight if you are hitting the RX reps
Contextual Cues: Elbows slightly in front of torso. Shoulders locked down.
Full elbow extension without losing tension.
Intentional supination as you curl.
Sets/Reps: 3 sets: 15-12-10 + rest pause 10 seconds then task failure
Tempo: (2-1-1-1)
Progressive Overload Directive: Increase loading on good execution standards
Equipment: W bar at shoulder width supinated position
Contextual Cues: Chest supported on flat bench with cervical region hanging
off bench. Use weight plate loading on the back of head to increase resistance.
Sets/Reps: 3 sets: 15-12-10
Tempo: (2-0-2-1)
Progressive Overload Directive: only increase loading if you’re experienced with neck
training (S/S) superset
STANDING STRAIGHT ARM LAT PULLDOWN
Contextual Cues: Soft knees. Slight hinge. Arms long with fixed elbow bend.
Initiate by depressing scapula, then sweep arms to hips. Ribs down.
Sets/Reps: 3 sets: 12-12-12
Tempo: (3-1-1-1)
Progressive Overload Directive: Increase load only when eccentric control
and lat tension remain constant through full range.
Equipment: Short straight bar with just outside shoulder width
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Muscle Mechanic Notes :
