4.28.23 | PULL

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. SEATED CHEST SUPPORTED CABLE
REAR DELT FLY TO EXTERNAL ROTATION
cables set to track high to low based on your seated
position. cables will be crossed over ( wrist cuffs are
game changer here – hooks to inside of wrists )
and pulled apart/downward. once you hit that
extension, open up and back into the tension already
on that prior contraction.
3 sets : 10 to 15
*prog overload each set in succession

superset with

2. BENT OVER T BAR ROW
outside shoulder width neutral grip
if possible or wide pronated. elbows will
only tuck 10-15 degrees. bent over to approx.
45 degrees.
4 sets : 12-10-8-6
*prog overload each set in succession

3. SINGLE ARM SEATED CHEST
SUPPORTED ROW
seated with chest support and neutral grip position
3 sets : 15-12-10
*reps in reserve