05
21
2023

5.27.23 : 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. 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

SEATED DB GITTLESON SHRUG
WITH ROUNDED T SPINE
seated one arm db shrug. hold onto something
with free hand for stability and tilt head away from
the side you’re training. round your upper back to help
create a better stretch position.
3 sets : 15-15-15
*prog overload each set in succession

 

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

 

4.  LAT PULLDOWN
use a just inside shoulder width
neutral grip
4 sets : 15-12-10-8
*prog overload each set in succession
5. EZ BAR PREACHER CURL FROM
90 DEGREE SIDE OF BENCH
use 90 degree side of preacher pad with an
inside shoulder width supinated grip.
4 sets : 12-10-8-6
*prog overload each set in succession
6. STANDING CABLE + BAND RESISTED 
HEAD TURNS
standing 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 turn both directions.
3 sets : 10-10-10
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