4.19.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS LONG HEAD BICEPS
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS
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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. HIGH TO LOW SEATED CABLE CROSSOVER
REAR DELT HIGH ROW
cables set overhead and crossed over with cuffs on or
just grab the cables. pull apart and back into shoulder
extension emphasizing rear delt contraction. chest supported
on an adjustable bench for more stability and leverage.
3 sets : 12 to 15
*prog overload each set in succession
superset with
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. supinate your
grip and try to keep db behind you.
3 sets : 12-12-12
*prog overload each set in succession
2. CHEST SUPPORTED T BAR ROW
use a pronated grip just outside shoulder width.
4 sets : 12-10-8-6
*prog overload each set in succession
3. PULL UP
wide neutral grip outside shoulder width.
go 1.5 to 2x shoulder width
3 sets : 0-1 RIR
*reps in reserve
*assisted if needed for rx reps
TEETER TOTTER LAT PULLDOWN
grip is wide pronated ( 1.5 to 2x shoulder width )
hold bar with both hands but only do the pulldown
on one side to create an arcing motion. make sure to do
both sides with a short break in between them.
1 set : 15-15
*have to do both sides for the reps
done bench supported like a one arm row. use a little body
english once you get fatigued as this one should be
relatively heavy for you and high reps.
3 sets : 25-20-15
*prog overload each set in succession
SPIDER CURL
supinated grip shoulder width. use an incline bench in front
of you to lay\elevate feet on. | bench incline is chest supported
and dbs are in hammer/neutral position.
up and across the body curl.
3 sets : 0-1 RIR | 10 to 12
*prog overload each set in succession only on the
spider curl