8.12.23 : 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. THUMBS BACK SEATED
REVERSE PEC DECK FLY
seated with handles a touch below shoulder height.
you will grab the neutral handles with a supinated grip
and thumbs will point behind you in the back end shortened
position.
3 sets : 20-15-12 + drop 10
*prog overload each set in succession
superset with
use a wide pronated grip on the bar seated to the edge
of the pec deck machine seat. the bar will be suspended
under you and you’ll be leaning fwd slightly.
3 sets : 15-15-12 + rest pause 5-6
*prog overload each set in succession with a dip belt
( if you can take more than 12 reps on these )
2. LYING BB WIDE GRIP SEAL ROW
chest supported on flat high bench with an outside
shoulder width pronated grip. elbows will flare to about
70 degrees, so not tucked to the sides to bias the upper back
musculature.
4 sets : 15-12-10-8 + rest pause 2-4
*prog overload each set in succession
3. UNILATERAL CHEST SUPPORTED MACHINE ROW
shoulder width neutral grip with elbows tucked
to sides on this one.
4 sets : 12-10-8-6 + drop 10
*prog overload each set in succession
use a wide pronated grip with shoulders externally rotated and a slight
elbow tuck.
3 sets : 15-12-10 + drop 10
WITH WRIST OVER SUPINATION
done unilaterally and emphasizing the over supination
in the top range of the curl to bias the long head.
*prog overload each set in succession
allow neck to hang off bench from side lying position
and rotate head from side to side. you can add loading
with a weight plate or using a strong neck. make sure you lay
both ways to train both sides equally.
3 sets : 10-10-10
*20 total counting both ways each set