3.13.23 : PULL SESSION : MID/LOWER BACK | LONG HEAD BICEPS | TRAPS
PULL SESSION
MID/LOWER BACK | LONG HEAD
BICEPS | TRAPS
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DYNAMIC WARM UP MENU :
STRAIGHT ARM EZ BAR PULLOVER
pronated just outside shoulder width grip
2 sets : 10 to 15
DEAD HANG FROM PULL UP BAR
2 sets : x-x
SCAPULAR/SERRATUS WALL SLIDES
keep shoulder blades contracted and depressed
as you do these
2 sets : 10-10
SESSION :
shoulder width supinated grip pulling low
4 sets : 15-12-10-8
*prog overload each set in succession
2. WIDE GRIP LAT PULLDOWN
1.5-2x shoulder width pronated grip
3 sets : 20-15-12
*prog overload each set in succession
3. BENT ARM EZ BAR PULLOVER
done from flat bench back supported with inside shoulder
width pronated grip and fixed bent arm position.
3 sets : 10-10-10
*prog overload each set in succession
4. DB PARTIAL DEADLIFT TO SHRUG
dbs held in neutral position and you only drop down into
a little hip extension like a short range rack pull. when you hit
the top position, you shrug.
3 sets : 12 to 15
*prog overload each set in succession
5. CLOSE GRIP STANDING EZ BAR
CURL | LOW INLCINE DB HAMMER CURL
just inside shoulder width supinated grip. | bench incline
at 15 to 30 degrees with hammer grip position
through entire range
3 sets : 12-10-8 | 6 to 8
*prog overload each set in succession