06
16
2023

6.18.23 : 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. CHEST SUPPORTED DB REVERSE FLY
done from elevated flat bench position. keep arms bent at the
elbow and with an arcing motion, do a reverse fly accentuating
pinching your shoulder blades together so you pick up the back
musculature.
3 sets : 20-15-12
*prog overload each set in succession

superset with

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

 

2. CHEST SUPPORTED T BAR ROW
use a wider than shoulder width pronated grip
with line of pull coming through the lower chest into
the upper back.
4 sets : 20-15-10-8
*prog overload each set in succession ( minus last set )

 

3. SEATED CABLE ROW
shoulder width neutral grip
3 sets : 20-15-10
*prog overload each set in succession

 

4.  ASSISTED PULL UP BEHIND THE HEAD
use a wide snatch grip
2 sets : 10-10
*prog overload each set in succession

ASSISTED PULL UP IN FRONT OF THE HEAD

use an inside shoulder width d grip ( neutral )
2 sets : 8-8
5. BACK SUPPORTED INCLINE DB CURL
set incline at 30-45 degrees and dbs stay in supinated position.
4 sets : 12-10-8-6
*prog overload each set in succession
6. BACK SUPPORTED LYING HEAD TURNS
allow neck to hang off bench from lying position
and turn head from side to side. you can add loading
with a weight plate or using a strong neck.
3 sets : 15-15-15
*side to side is one rep
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