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

PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
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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 CABLE CROSSOVER PULLBACK
TO Y POSITION
cables set to above head height a bit in seated position
with cables crossed over in x. pull back and down
to a wide y position. wrist cuffs are ideal for this.
3 sets : 12 to 15
*prog overload each set in succession

superset with

2. CHEST SUPPORTED DB SEAL ROW
done from a flat bench seal position to keep the
row super strict. db’s in neutral position.
4 sets : 10-8-6-15
*prog overload each set in succession ( minus last set )

3. CHEST SUPPORTED MACHINE
T BAR ROW
pronated grip outside shoulder width. line
of pull should be through the chest.
3 sets : 12-10-8
*prog overload each set in succession