MONDAY | 7-13-26 | UPPER BODY PULL SESSION
LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK
SESSION :
1A. SEATED ONE ARM MACHINE LOW ROW
Contextual Cues: Neutral grip position at shoulder width. Set seat
so you can cue shoulders down to pull lower into lats. I like to exaggerate
the stretch by rounding back into the negatives. Do both sides.
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
2. CHIN GRIP LAT PULLDOWN
Contextual Cues: Supinated grip at shoulder width.
Elbows down and right in front of you cue.
Sets / Reps: 3 sets : 10-8-6
Tempo: 3-1-2
Overload Directive: Increase load only if both sides match in control, range, and contraction quality
Contextual Cues: hinged to about45-60 degrees with a neutral spine and
solid base. If you have the right t bar attachment, use the shoulder width
neutral position or wider pronated like a chest supported lever row.
Sets / Reps: 4 sets : 12-10-8
Tempo: 2-1-2
Overload Directive: Progress load only if scapular retraction is maintained through fatigue reps stay strict
POST EXHAUSTION
WIDE GRIP BB UPRIGHT ROW
Contextual Cues: Outside shoulder width pronated hook grip.
Pulling upwards and finishes in same position as a lateral raise but
incorporates more traps specifically.
Sets / Reps: 3 sets : 15-12-10
Tempo: 2–1–2
Overload Directive: Increase load only if spinal position is solid and shrugs are performed at full scapular elevation
4. LYING DB CURL FROM FLAT BENCH POSITION
Contextual Cues: This position is done from flat bench and supinated
position on the dbs. Curl up beside your body and yes use full hang and stretch
positions every rep.
Sets / Reps: 3 sets : 15-10-8 + single dropset to task failure
Tempo: 2-1-2
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 :
