05
12
2023

5.16.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK

By Adam 0

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

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. REVERSE PEC DECK FLY WITH PRONATED GRIP
non traditional grip with palms facing each other
and pulling apart and squeezing into the mid back.
set the seat height so line of pull is at shoulder level.
3 sets : 20-15-12
*prog overload each set in succession

superset with

SEATED DB GITTLESON SHRUG
BEHIND THE BACK
seated one arm db shrug. hold onto something
with free hand for stability and tilt head away from
the side you’re training. try and hang this one
behind you by pulling shoulder back.
3 sets : 12 to 15
*prog overload each set in succession

 

2. CHEST SUPPORTED LOW INCLINE
BB ROW
set a flat bench blocked up with a 15 to 30
degree incline. high side is head side. bb held in outside
shoulder width pronated grip.
4 sets : 8-8-8-8 + dropset 6
*prog overload each set in succession

 

3. INCLINE CHEST SUPPORTED DB ROW
use an adj bench set at 45 degrees and db’s held in
neutral grip position.
3 sets : 10 to 15
*prog overload each set in succession

 

4.  ASSISTED PULL UP
use an inside shoulder width
neutral grip
4 sets : 15-12-10-8
*prog overload each set in succession

5. DB 90 DEGREE PREACHER CURL
use 90 degree side of preacher pad and
curl like you would on a cross body curl
emphasizing the long head ( outside of biceps ).
4 sets : 12-10-8-6
*prog overload each set in succession
6. SEATED CABLE + BAND RESISTED 
HEAD TURNS
seated with cable set at forehead height. light long
band hooked to cable with lightest amount of weight on stack
possible. band goes across forehead and you’ll be seated
sideways to cable. turn head away into the tension.
make sure to face both directions.
3 sets : 10-10-10
Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven