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. CHEST SUPPORTED T BAR ROW
just outside shoulder width grip
4 sets : 20-10-8-6 + drop 6

2. PULL UP
just outside shoulder width neutral grip
4 sets : failure

LAT PULLDOWN
just outside shoulder width neutral grip
1 set : 15 to 20

3. SINGLE ARM SEATED MACHINE ROW
use a neutral grip
4 sets : 10 to 15

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