PULL
PULL SESSION
UPPER BACK | TRAPS | SHORT HEAD BICEPS
POSTERIOR NECK
(MONDAY)
————————————–
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 BENT ARM PULLOVER
flat bench position with fingers locked together
on single db.
2 sets : 20-20
SESSION :
1. T BAR | LANDMINE ROW
shoulder width neutral grip
4 sets : 15-12-10-8 + drop 8
2. PULL UP
just outside shoulder width pronated grip. with personal
clients, i use a plyo box under them to put their feet on
for some assistance to the positive reps if needed. really control
the negatives on these, and own the positives.
3 sets : failure + rest pause failure on last set
3. BENT OVER BB PENDLAY 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 : 15-15-15
hinge slightly forward like an RDL, then as you stand
back up fully, drive up into a shrug.
3 sets : 10 to 15
supinated grip position just outside shoulder width laying
on an incline bench set at 30-45 degrees.
3 sets : 10-10-10
SPIDER CURL
use 45 degree bench angle and supinated db grip
3 sets : 10-10-10 + drop 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 : 15-12-10 + drop 10
2. DECLINE BENCH NECK BRIDGE
back of head on low end of decline bench and using neck extension
you’ll lift yourself up. be super careful with these if
you’re inexperienced. avoid them if you have a weak neck.
3 sets : failure