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. THUMBS BACK LADDER STRAP FACE PULL
Contextual Cues: Standing position facing cable set
to shoulder height relative to you. Pull back into
shoulder external rotation. Upper arm will be slightly
above parallel to floor at end range.
Sets/Reps: 3 sets: 12 to 15
Tempo: (1-0-1-0)
Progressive Overload Directive: Increase weight if you are hitting the RX reps
with good form.
MM : upper back reverse hyper, lying face pull ( high reps 15-20 )
lying cable rear delt unilateral pull row
PRE EXHAUSTION
CHEST SUPPORTED INCLINE SMITH MACHINE KELSO SHRUG
Contextual Cues: Bench set at 60 degrees and chest supported.
Snatch grip in pronated position for width reference.
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.
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 in neutral position.
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 LAT PULLDOWN BEHIND THE HEAD
Contextual Cues: Wide neutral grip outside shoulder width.
Line of pull behind the head the entire range…and that is to be full range
on every rep.
Sets/Reps: 3 sets: 15-10-max effort task failure
Tempo: (3-1-1-1)
Progressive Overload Directive: only add loading if form is solid
4. LYING CABLE PULLOVER ( short position bias )
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.
Contextual Cues: Cable set to shoulder height in standing
position. Stand side profile to cable with d handle attached. Upper arm
is parallel to the floor as you curl towards your ear. This is short position
bias.
Sets/Reps: 3 sets: 15-12-8 + rest pause 10 seconds then task failure
Tempo: (2-1-1-1)
Progressive Overload Directive: Increase loading on good execution standards
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
STANDING DB REVERSE WRIST CURL ( EXTENSORS )
Contextual Cues: Pronated palms down position on db with knuckles
pulling upward ( extensors ) into contraction.
Forearm is cross body and parallel to the floor for position.
Do both sides.
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 :
