7.10.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK

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. UNILATERAL REVERSE PEC DECK FLY
turn sideways slightly away from the trained side to create
a larger stretch position due to increased range availability.
seated position with palm down grip that is at approx
shoulder width height.
3 sets : 20-15-12
*prog overload each set in succession

superset with

2. CHEST SUPPORTED LEVER/T BAR ROW
use an outside shoulder width semi pronated grip
if applicable to machine type.
4 sets : 15-12-10-6 + drop 6
*prog overload each set in succession 

3. BENT OVER SUPPORTED
DB KROC ROW
one arm bent over row with torso approx at a 15
degree angle with shoulders higher than the hips.
emphasize full shoulder drop under control, then pull
in a straight line to your lower rib cage. id use wrist
straps so you can get more out of these – and they are
high reps so gonna light you up. start to use a touch of
body english if needed at the end of sets within reason.
3 sets : 25-20-15
*prog overload each set in succession