04
16
2022

PULL SESSION 1

By Adam 0

PULL SESSION
UPPER BACK | TRAPS | SHORT HEAD BICEPS
POSTERIOR NECK
(MONDAY)

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1. LYING DB PULLOVER
bench supported position. lace hands together
on db handle instead of the head like you typically see.
keep a light bend in your arms and pull through
contracting your lats.
3 sets : 15-12-10 + drop 10

 

2. SLIGHTLY BENT OVER BB ROW
TO THE KNEES
just outside shoulder width pronated grip
4 sets : 8-8-8-8 + drop 8 + rest pause 4

 

3.  CLOSE D GRIP LAT PULLDOWN
4 sets : 15-15-15-15

 

4. PARTIAL BACK FOCUSED DEADLIFT
just like a rack pull with no rack. only go down
just below your knees. just outside shoulder
width double overhand grip.
3 sets : 15-12-10

superset with

 

 STANDING DB SHRUG
3 sets : 10 to 15
5. SEATED DB CONCENTRATION CURL
4 sets : 15-12-10-8
6. 60 DEGREE EZ BAR CURL
outside shoulder width supinated grip
and use a kneeling chest supported position.
3 sets : 10-10-10 + drop 10

 

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POSTERIOR NECK
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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 : 15-12-10 + drop 10

 

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

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