SUNDAY | 5-24-26 | PULL SESSION : UPPER BACK BIASED
UPPER BACK
REAR DELTS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
FOREARM EXTENSORS
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.
1. CHEST SUPPORTED DB REAR DELT FLY
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
2. CHEST SUPPORTED T-BAR/LEVER ROW
Contextual Cues: Chest firmly supported against pad with neutral spine and ribs stacked.
Grip just outside shoulder width with pronated grip.
Allow arms to fully lengthen at the bottom so the scapula can protract naturally.
Initiate every rep by pulling shoulder blades together before driving elbows up and slightly out toward the ceiling.
Avoid torso movement or hip drive.
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 target reps are achieved
with strict chest contact and full scapular retraction.
3. NEUTRAL GRIP ASSISTED PULL UP
Contextual Cues: Outside shoulder width neutral grip position.
Dead hang every rep. Pull upper chest to bar and lower under control.
Sets/Reps: 3 sets: Task Failure
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. Use lat pulldown if you aren’t able
to do pull ups with good form.
4. LYING CABLE PULLOVER
Contextual Cues: bench inclined at 30-45 degrees
and back supported facing away from cable. use ladder strap
attachment with an arcing motion in the lower lats.
Sets/Reps: 3 sets: 15-12-10
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
CHEST SUPPORTED INCLINE DB SHRUG
Contextual Cues: Bench set a6 60 degrees and chest supported.
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.
Equipment: Multi flex, Smith Machine
Contextual Cues: Shoulder width supinated grip.
Emphasis on full stretch bottom position and accentuated contractions.
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: Seated with head harness and pulling
back into neck extension.
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
REVERSE WRIST CURLS ( EXTENSORS )
Contextual Cues: Rest forearms on a bench or thighs with palms facing down.
Let the wrist flex down under control, then extend the knuckles up toward the ceiling.
Keep the forearm pinned and make the wrist do the work.
Sets/Reps: 2 sets : 15-25
Tempo: (2-0-1)
Progressive Overload Directive: Add reps first, then small weight jumps.
These do not need ego loading.
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Muscle Mechanic Notes :
