04
05
2023

4.10.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS LONG HEAD BICEPS

By Adam 0

PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS
————————————–

DYNAMIC WARM-UP MENU :

BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15

PEC STRETCH ON PEC DECK
hold a loaded stretch position to open
up the shoulders to the posterior side
of capsule.
2 sets : long deep held stretch

ITY RAISE
incline chest supported db raise in 3 positions.
bench at 45 degrees.

(1) extend both arms to your front in an upward
motion (‘I’), lower, and repeat
(2) extend both arms upward and diagonally away from
your body (‘Y’), lower, and repeat.
(3) raise both arms outward perpendicular to your
body (‘T’), lower, and repeat.

—– SESSION —–

1. REVERSE PEC DECK FLY
setup so the pull back is a tad above your shoulder
height in seated position. grip will be pronated with
palms down. you can also pull through into your
back contraction on this one as well. ( pinch shoulder
blades together ) .
3 sets : 25-20-15
*prog overload each set in succession

superset with

SEATED DB GITTLESON SHRUG
seated sideways on pec deck with db in your
outside hand. hang onto the machine for support.
this will give a great stretch position and demand for
a strict shrug motion for the upper traps.
3 sets : 15-15-15
*prog overload each set in succession

 

2. HIGH INLCLINE CHEST 
SUPPORTED DB ROW
set incline at 45-60 degrees and db’s are held
in pronated grip with slight external shoulder
rotation. ( this means rotate thumbs out slightly ).
4 sets : 12-10-8-6
*prog overload each set in succession

 

3. PULL UP
grip is wide pronated ( 1.5 to 2x shoulder width )
this doesn’t recruit as much bicep and places upper back
emphasis on the movement.
3 sets : 0-1 RIR
*reps in reserve
*assisted if needed for rx reps

LAT PULLDOWN
grip is wide pronated ( 1.5 to 2x shoulder width )
1 set : 15 to 20

4.  SEATED HIGH CABLE ROW
setup will be lined up with lower chest for
a higher line of pull. grip is neutral shoulder
width.
3 sets : 20-15-12
*prog overload each set in succession
 

5.  CHIN UP | STANDING
DB CROSS BODY HAMMER CURL

supinated grip inside shoulder width | one
side at a time in hammer grip which is thumbs
up and across the body curl.
3 sets : 0-1 RIR | 10 to 12
*chin up can be assisted to hit range of 8 reps or so
*prog overload each set in succession only on the
standing curl
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