SUNDAY | 3-15-26 | 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. LAT PULLDOWN
Contextual Cues: Neutral grip just outside shoulder width. Start each rep from a dead hang with
active shoulders. Externally rotate shoulders and full range every rep.
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. Done
from a high flat bench position
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
TRAP BAR SHRUG
Contextual Cues: Stand tall inside the trap bar with arms fully straight and
shoulders relaxed at the bottom. Initiate each rep by driving the shoulders
straight up toward the ears without bending the elbows. Pause briefly at peak
elevation and control the descent fully back into a dead hang before the next pull. Keep ribs down and avoid leaning back or rolling the shoulders.
Sets / Reps: 2 sets : 10 to 15
Tempo:
Overload Directive: Increase load only if spinal position is solid and shrugs are performed at full scapular elevation
4. KNEELING CABLE BAYESIAN CURL
Contextual Cues: Kneel facing away from the cable with the arm slightly
behind the torso to create stretch on the biceps. Start each rep from a long
elbow extension and initiate by flexing the elbow while rotating into full
supination. Keep the upper arm fixed in space and avoid letting the
shoulder drift forward. Control the eccentric fully back into the deep stretch before the next rep.
Sets / Reps: 3 sets : 12-10-8 + single dropset to task failure
Tempo: 2-1-3
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 :
