05
11
2023

5.11.23 : PULL SESSION : MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK

By Adam 0

PULL SESSION
MID BACK | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK
—————————————————-

 

DYNAMIC WARM UP MENU OPTIONS :

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. SINGLE DB BENT ARM LAT PULLOVER
back supported on flat bench with single db held palms up to
db head. arms bent throughout the movement to bias the lats.
shoot for a deep stretch position in the negatives.
3 sets : 15-10-8+
*prog overload each set in succession

+ on last set indicates take more reps if they’re in the tank

2. SEATED CABLE ROW
shoulder width neutral grip position. stay vertical in
your torso to initiate the pull. once its locked in, then lean back
with the contraction a bit. return to vertical before each pull.
4 sets : 15-12-10-8 + dropset 8
*prog overload each set in succession

 

3.CHIN GRIP LAT PULLDOWN 
outside shoulder width supinated grip.
1.5x shoulder width or a tad more.
4 sets : 10 to 15
*prog overload each set in succession

 

4. SEATED ONE ARM DB
GITTLESON SHRUG
seated position on bench with db loaded in one
hand and free hand will grab onto something
for stability and bracing. this will allow a better
stretch position on the traps and side neck and also
a better resistance path for the exercise.
3 sets : 15-15-12
*prog overload each set in succession
*do both sides for rx reps

 

5. ASSISTED CHIN UP
just inside shoulder width supinated grip
2 sets : 0-1 RIR
*shoot for 8+ reps with assistance

 

6. ONE ARM DB PREACHER CURL
try and slightly over supinate the top position
of the curl by turning wrist inward.
3 sets : 12-10-8 + dropset 4
*prog overload each set in succession

superset with

LYING BACK SUPPORTED 
NECK RAISE
back supported position with weight plate on
back of head. lower and raise neck into extension.
3 sets : 15 to 20
*prog overload each set in succession if possible

 

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