06
05
2023

6.7.23 : 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 LOW TO HIGH REVERSE FLY
cables set lower and cuffs with hook to inside of wrist works
the best here. cables crossed and train a reverse fly that travels
on a low to high path.
3 sets : 10 to 15
*prog overload each set in succession

superset with

SEATED DB GITTLESON SHRUG
seated one arm db shrug. hold onto something
with free hand for stability and tilt head away from
the side you’re training.
3 sets : 15-12-10
*prog overload each set in succession

 

2. CHEST SUPPORTED ONE ARM DB SEAL ROW
done from a flat bench seal position to keep the
row super strict. db in neutral position.
4 sets : 12-10-8-6
*prog overload each set in succession ( minus last set )

 

3. BB PENDLAY ROW
pronated grip outside shoulder width. line
of pull should to the lower chest with elbows
flared out. train from the floor or off spotter arms
on a rack. torso a
3 sets : 10-10-10
*prog overload each set in succession

 

4.  LAT PULLDOWN BEHIND THE HEAD
use a wide snatch grip
2 sets : 15-10
*prog overload each set in succession

LAT PULLDOWN IN FRONT OF THE HEAD

use an inside shoulder width d grip ( neutral )
2 sets : 15-10
5. DB PREACHER HAMMER CURL
90 DEGREE SIDE OF BENCH
use 90 degree side of preacher pad with a
hammer 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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