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 fingers locked together
on single db.
2 sets : 20-20

SESSION :

1. SINGLE ARM INCLINE CHEST 
SUPPORTED DB ROW
set bench at 45 degrees and chest support. db is in neutral position.
4 sets : 10 to 15

2. COMPOUND SET :

do one right into the other

BEHIND THE HEAD LAT PULLDOWN
use an outside shoulder width pronated or neutral grip.
3 sets : 12-12-12

LAT PULLDOWN TO THE FRONT
drop grip in to shoulder width and pronated.
3 sets : 8-8-8

3. BENT OVER BB YATES ROW
slightly bent forward with bar just below the knees in bottom
use a reverse grip shoulder width. control the negatives and not
just toss the weight up on the positive.
4 sets : 10-8-6-6

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. 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