PULL

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 BB BENT ARM PULLOVER
flat bench position with just inside shoulder
width pronated grip and elbows slightly bent.
hinge back into lat stretch and pull over
using lats also.
2 sets : 20-20

SESSION :

1. CHEST SUPPORTED DB ROW
30 degree incline and neutral db grip position
4 sets : 20-10-8-8 + drop 8

2. CHIN UP
just outside shoulder width supinated grip
3 sets : failure

LAT PULLDOWN
just outside shoulder width chin grip.
this allows access to more reps.
1 set : 15 to 20

3. BENT OVER HIGH ELBOW ROW
get into max hip extension and use a pronated grip.
key is keeping elbows more out and accessing
the upper back more on these.
3 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