PULL SESSION 1
PULL SESSION
LOWER BACK | TRAPS | LONG HEAD BICEPS
POSTERIOR NECK
(MONDAY)
————————————–
1. SEATED D GRIP CABLE ROW LEANING FWD
use a shoulder width neutral grip and make sure you
lean fwd at the movement.
4 sets : 15 to 20
2. WIDE NEUTRAL GRIP LAT PULLDOWN
far outside shoulder width neutral grip.
4 sets : 10-10-10- ( 10-6-4 cluster set)
3. UNILATERAL STRAIGHT ARM LAT PULLDOWN
done from a standing position and bent over slightly
into hip extension. focus on the stretching of the lat
and pendulum like pull into the bottom end.
4 sets : 10-10-10 + drop 10
standing shrug done slightly bent over
3 sets : 10-10-10
superset with
set pulley at trapezius height in standing position
3 sets : 10 to 15
let arm hang freely for these or use your leg as
4 sets : 10 to 15
TO DRAG CURL
inside shoulder width supinated grip that pauses at about 90 degree
arm angle then you drag straight up like a standard drag curl.
3 sets : 10-10-10
———————————————————–
POSTERIOR NECK
————————————————————
dynamic warm up with head turns, rolls, and lateral flexions
1. CHEST SUPPORTED NECK EXTENSION
set incline at 15 degrees and pull head back into extension. add
resistance via weigh plates.
3 sets : 10 to 15
2. BENCH NECK BRIDGE
back of head on flat bench and using neck extension
you’ll lift yourself up. be super careful with these if
you’re inexperienced.
3 sets : failure