SATURDAY | 8-8-26 | UPPER BODY PULL TRAINING : BACK
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. STANDING CABLE CROSSOVER PULLBACK
Contextual Cues: Cables set to just below shoulder height
with wrist cuffs worn hooks to inside of wrists. Cross cables
and pull back to a wide y position overhead.
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 )
2. CHEST SUPPORTED BB SEAL 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 BENT ARM DB PULLOVER
Contextual Cues: Bench set to flat position and
back supported. Use 2 dbs and arms in bent position
pulling in an arcing motion.
Sets/Reps: 3 sets: 10-10-8
Tempo: (2-1-1-1)
Progressive Overload Directive: Progress reps before load. When both sides hit all reps
without overcompensation, increase weight.
POST EXHAUSTION
ROUNDED T SPINE STANDING DB SHRUG
Contextual Cues: Standing position with rounded
t spine on the negatives. Pull spine back to neutral
on the positives.
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.
Contextual Cues: W bar on low pulley. Back
supported on incline bench at 30 degrees facing the cable.
Grip is just outside shoulder width supinated.
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 :
