08
21
2023

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

By Adam 0

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 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

SEATED BENT OVER EZ BAR SHRUG
use a just outside shoulder width 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

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

2. LYING DECLINE BB WIDE GRIP SEAL ROW
chest supported on flat high bench ( declined 10 degrees) with an outside
shoulder width neutral or pronated grip. this one don’t tuck elbows in
tight to your sides. let the flare a little naturally.
4 sets : 15-12-10-8 + rest pause 2-4
*prog overload each set in succession 

 

3. ONE ARM DB ROW
kneeling with bench supported position
and db in neutral position.
4 sets : 12-10-8-6 + drop 10
*prog overload each set in succession

 

4.  ASSISTED PULL UP
outside shoulder width pronated grip. emphasize
the negatives on these .
3 sets :  15-12-10 + drop 10
5. STANDING CABLE CROSS BODY
UNILATERAL SUPINATED CURL
done unilaterally and curled cross body
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession 
6. SIDE SUPPORTED LYING HEAD TURNS
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
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