06
13
2023

6.13.23 : PULL SESSION : MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK

By Adam 0

—————————————————-

PULL SESSION
MID BACK | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK

—————————————————-

 

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 :

1. ONE ARM STANDING CABLE
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
3 sets : 20-15-12
*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

 

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven