5.7.23 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 OPTIONS :

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 SUPINATED 90/90
CABLE CROSSOVER SHOULDER
EXTERNAL ROTATION
cables set to grip height with arms in 90 degree angle ( this
will be above shoulder height at the wrist. ) this will be like a everse pec
deck fly, but with the arms at 90 degrees and gripped underhanded
right on the cables that are crossed over.
3 sets : 12-12-12
*prog overload each set in succession

superset with

2. CHEST SUPPORTED T BAR ROW
 outside shoulder width neutral grip
with elbows tucked about 10 to 15
degrees.
4 sets : 10-12-15-20
*prog overload each set in succession ( if possible )
increase effort each set.

3. KNEELING & CHEST SUPPORTED
CABLE ROW
use an adj bench set at 90 degrees and facing a cable
kneeling on the seat and chest support the backrest.
set cable to track from low to high on the row path.
3 sets : 12-15-20