PULL SESSION
PULL SESSION
UPPER BACK | TRAPS | SHORT HEAD BICEPS
POSTERIOR NECK
(MONDAY)
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WARM-UP :
BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
DB/KB PULLOVER
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 20-20
CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20
STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10
SESSION :
1. INCLINE CHEST SUPPORTED CABLE
ROW WITH GRIP CHANGE
set incline at 30 to 45 degrees and cable to lowest
setting. use a long bar with pronated grips. start
with a super close grip and hit the rx reps then
change over to outside shoulder width and
tax that the rest of the way.
3 sets : 10/10 – 10/10 – 10/10
*roughly 10 reps in first position and 10 in second for
some reference.
2. BENT OVER BB YATES AIPA ROW
OFF RACK PINS
bent over hip extension with a shoulder width reverse grip.
you’ll nail the row and lock it in, then stand up with that
position to engage the back even more. the bottom position
is set so it rests on the pins – make sure its a lat stretch in
the bottom.
3 sets : 8 to 12 + rest pause 4
3. SEATED SNATCH GRIP LAT PULLDOWN
BEHIND THE HEAD | LAT PULLDOWN TO FRONT
start with the snatch pull behind the head for rx reps
and then flip around and drop your grip to just outside
shoulder width and nail that one.
3 sets : 10/10 – 10/10 – 10/10
TO OVERHEAD POSITION
just like the crossover pullback but more to the
2 sets : 10 to 15
LEANING SINGLE ARM DB SHRUG
use something to hang onto with free arm and
actually lean a little to the shrugging side.
2 sets : 10 to 15
supinated grip position with shoulders turned
way open externally.
3 sets : 10 to 15
compound set with
supinated grip
3 sets : 8-8-8
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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 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