6.13.23 : PULL SESSION : MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK
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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 :
BENT ARM PULLOVER
cable set in high position with either no attachment
or wrist cuffs worn with hook to inside of wrist. elbow will
stay bent as you pull down into an arcing position
*prog overload each set in succession
2. ONE ARM CHEST SUPPORTED
MACHINE ROW
neutral grip position
4 sets : 12-12-10-8
*prog overload each set in succession
3. CHIN GRIP LEANED BACK
LAT PULLDOWN
shoulder width supinated grip. lean back
15-30 degrees to help bias some lower lats
with a better angle of approach.
4 sets : 20-15-12-10
*prog overload each set in succession
4. ONE ARM DROPPED SHOULDER SHRUG
seated position with db in neutral position. let
the loaded shoulder hang lower than non loaded
shoulder when training this.
3 sets : 15-15-15
*prog overload each set in succession
6. D GRIP ONE ARM CABLE PREACHER CURL
supinated grip position on d handle with low pulley
setup. use a preacher bench or use poor mans preacher
method ( free arm tucked under trained arm )
4 sets : 10-10-8-6
*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