7.27.23 : PULL SESSION : MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK
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 :
cables set high with d grip handles and kneeling centered and slightly
out away from cables. pronated grip in the top position. pull down
to your sides and internally rotate shoulders to bring pointer fingers
towards hips. you want to pull your elbows as close together as
you can.
*prog overload each set in succession
2. SEATED CABLE ROW WITH THORACIC
FLEXION TO HYPEREXTENSION
shoulder width neutral grip. as you lengthen the
lats on the eccentric, you’ll round your spine to create
a big stretch on the back. as you pull on the concentric,
you’ll go the other way into t spine hyperextension ( not
lumbar hyperextension. )
4 sets : 12-12-10-10 + rest pause 5
*prog overload each set in succession
3. DECLINE CHEST SUPPORTED DB ROW
set bench decline to 15 degrees and chest support.
keep dbs in neutral position. will have to use a high
bench or block up bench for clearance.
3 sets : 12-10-8 + drop 5
*prog overload each set in succession
4. SNATCH GRIP BB SHRUG
use a wide pronated grip
3 sets : 15-15-15
*prog overload each set in succession
6. LYING ONE ARM CABLE D GRIP CURL
d grip handle on low cable and laying back to the
floor. try to slightly externally rotate your shoulder into the
peak contraction.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession minus last set
superset with
INCLINE CHEST SUPPORTED NECK EXTENSION
set incline to 15 degrees and use a head harness or a weight
plate on the back of your head for resistance.
3 sets : 15 to 20
*prog overload each set in succession if possible