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. REVERSE PEC DECK FLY WITH
BACK BIAS
instead of trying to bias the rear delts, focus on opening
up your back and squeezing shoulder blades together as
you pull back into these. gotta feel this one one out, but its
there.
3 sets : 10 to 15
2. CHEST SUPPORTED T BAR MACHINE ROW
just outside shoulder width neutral grip
4 sets : 12-10-8-6 + long rest pause (30 seconds) then
use same 6 rep weight with 3 second negatives, 1 second pause, then
explosive positives
3. PULL UP WITH GRIP & POSITION CHANGE
start with the snatch pull behind the head for rx reps
and then drop your grip to just outside
shoulder width and nail that one to the front. you must
use assistance on this one to nail it no matter your
strength or ability level,
3 sets : failure | failure
OVERHEAD POSITION
all we want here is the top portion driving
into the traps. use a just outside shoulder
width grip.
2 sets : 8 to 10
LEANING SINGLE ARM DB SHRUG
use something to hang onto with free arm and
actually lean a little to the shrugging side.
2 sets : 12 to 15
supinated grip position just outside shoulder width
3 sets : 10 to 15
compound set with
PREACHER CURL
use your free hand to make a preacher
type brace position to help put more tension on the bicep.
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 45 degrees and pull head back into extension. add
resistance via weight plates or cable. head harness is a game
changer for neck strength.
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