08
18
2023

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

By Adam 0

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

—————————————————-

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. LYING 2 DB SEMI SUPINATED
BENT ARM PULLOVER
dbs held in partial supinated position with bent
arms arcing from lat stretch to shortened position with
elbows tucked to your sides.
3 sets : 10 to 12 + rest pause 5
*prog overload each set in succession

 

2. CHEST SUPPORTED INCLINE ILLIAC LAT PULLDOWN
adj bench set so you’re facing the lat pulldown pulley
or high cable. set incline to 45-60 degrees and chest support.
just outside shoulder width neutral grip ( if possible ) or pronated.
3 sets : 12-12-10 + rest pause 4
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

3. CHEST SUPPORTED BB SEAL ROW
just outside shoulder width neutral grip ( if you have
neutral bb or swissies handles ) or pronated is fine also.
bench needs to be high enough to allow full arm hang in
bottom position.
4 sets : 12-10-8-6 + drop 8
*prog overload each set in succession

 

4. SEATED BB SHRUG
seated and slightly leaning fwd with just outside
shoulder width pronated grip.
3 sets : 15-12-10
*prog overload each set in succession

 

 

6. SEATED DB COMMORFORD
PREACHER CURL
seated sideways on preacher bench to allow your shoulder
to open up like a normal commorford curl but with added
stability. supinated grip.
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

 

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