6.2.23 : PULL SESSION MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK
PULL SESSION
MID BACK | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK
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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 :
done back supported from a flat bench position.
wear wrist straps and supinated grip on the db’s if
you’re able to. keep elbows in bent position and pull
with your lats. keep elbows tucked in also.
*prog overload each set in succession
2. HIGH TO LOW ONE ARM CABLE ROW
set cable to track at 30 degree downward angle
from a seated position facing the pulley. use a d grip handle
and neutral position.
4 sets : 12-12-10-8
*prog overload each set in succession
3. NEUTRAL GRIP ARCHED
ASSISTED PULL UP
just inside shoulder width neutral grip
with assistance
4 sets : 0-1 RIR
*prog overload each set in succession by using
less assistance each set
4. ONE ARM CABLE SHRUG
low pulley cable with d grip handle. lean away
from the pulley and shrug with arm closest to
cable.
3 sets : 15-15-15
*prog overload each set in succession
5. CHIN GRIP LAT PULLDOWN
wide supinated grip outside shoulder width
2 sets : 10 to 15
*prog overload each set in succession
6. ONE ARM DB PREACHER CURL
supinated grip position
4 sets : 12-10-8-6
*prog overload each set in succession
superset with
LYING CHEST SUPPORTED
NECK EXTENSION
chest supported position with weight plate on
back of head. lower and raise neck into extension.
set bench incline to 15 degrees.
3 sets : 15 to 20
*prog overload each set in succession if possible