08
09
2023

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

By Adam 0

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 :

 

1. BENT ARM EZ BAR PULLOVER
just inside shoulder width pronated grip position with
bent elbow. make an arcing motion that pulls over
into a tucked bench press position.
3 sets : 15-12-10
*prog overload each set in succession

 

2. ONE ARM HIGH TO LOW CABLE ROW
cable set for high to low rowing course of approx
30 degrees from a seated position.
4 sets : 12-12-10-8 + rest pause 3-4
*prog overload each set in succession

3. WIDE CHIN GRIP LAT PULLDOWN
use a very wide supinated grip
3 sets : 20-15-10 + drop 5
*prog overload each set in succession

 

4. SERRATUS DIP SHRUG
done from top of a dip position and shrugged.
3 sets : 15-12-10
*prog overload each set in succession
*add dip belt loading if applicable to you

 

6. SEATED DB COMMORFORD CURL
supinated grip with shoulders opened out to the sides
to curl. this will bias the short head of the bis.
4 sets : 12-10-8-8 + rest pause 3-4
*prog overload each set in succession minus last set

 

superset with

INCLINE CHEST SUPPORTED NECK EXTENSION
set incline to 30 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

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