03
17
2023

3.23.23 : PULL SESSION : MID/LOWER BACK | LONG HEAD BICEPS |  TRAPS

By Adam 0

PULL SESSION
MID/LOWER BACK | LONG HEAD
BICEPS |  TRAPS
—————————————————-

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 :

 

1. CLOSE GRIP LAT PULLDOWN
shoulder width pronated grip pulling in front
of you a tad further than a normal lat pulldown.
4 sets : 20-15-12-10
*prog overload each set in succession
 

2. SIDE PROFILE ONE ARM
SEATED CABLE ROW
single d grip handle on cable and sitting
sideways at an angle to make the row
a cross body line of tension.
3 sets : 10-10-10
*prog overload each set in succession

3. BB BENT OVER HYPEREXTENSION ROW
shoulder width pronated grip on bb. bent over into
full hip extension and you’ll allow the spine to go
into flexion as you lower the weight ( this is a rounded
back so train it very carefully and controlled ). when
you pull the positive side of rep, you’ll take the flexion
out of your spine to a slight hyperextended position
( over arched ) .
3 sets : 8 to 10
*prog overload each set in succession

 

4. STANDING ONE ARM DB GITTLESON SHRUG
hold onto rack and lean into the side you’re shrugging on.
3 sets : 12 to 15
*prog overload each set in succession

 

 

5. CROSS BODY DB CURL | EZ BAR DRAG CURL
supinated grip curling across your body | just outside
shoulder width supinated grip dragging upward instead
of long levering at the elbow  like a normal curl motion.
3 sets : 10 to 15 | 6 to 8
*prog overload each set in succession

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