PULL SESSION 1
PULL SESSION
UPPER BACK | TRAPS | SHORT HEAD BICEPS
POSTERIOR NECK
(MONDAY)
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WARM-UP :
LYING DB NEUTRAL GRIP W PRESS
this one is done lying face down with very light or no db’s
and pressing out laterally ( which translates to overhead ) and
trying to use upper back musculature for stability and forcing the
shoulders to function as well.
2 sets : 8 to 12
superset with
LYING DB STRAIGHT ARM PULLOVER
flat bench position with db’s held together in pronated grip position.
lower back into the overhead position and pull back up to start position.
2 sets : 8 to 12
SESSION :
1. INCLINE CHEST SUPPORTED DB ROW
set bench to 30 degrees and chest supported.
db’s in neutral position. try and let your upper chest
kinda hang off the bench so you can go into
some loaded spinal flexion and stretch open the
upper back.
4 sets : 8-8-8-8 + drop 8
2. LAT PULLDOWN
just outside shoulder width neutral grip
4 sets : 15-15-15-15
3. SEATED CABLE ROW
just outside shoulder width neutral grip
4 sets : 8-8-8-8 + drop 8 + rest pause 4
4 sets : 12-10-8-6 + drop 6
just like a rack pull with no rack. only go down
just below your knees. just outside shoulder
width double overhand grip.
3 sets : 10-10-10
superset with
try using same weight as partial dead
3 sets : failure
supinated grip with shoulders rolled fully open
4 sets : 12-10-8-6 + drop 6
shoulder width supinated grip
and use a kneeling chest supported position.
3 sets : 10 to 15
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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