08
28
2023

8.29.23 : 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. DB BENT ARM LAT PULLOVER
single db with hands clasped and bent arm hinge position
to bias the lats.
3 sets : 12-10-8 + drop 8
*prog overload each set in succession

 

2. SEATED CABLE DANTE ROW
this one you will lean fwd towards the movement to
create a much more acute rowing angle into the
lower lats. a rope attachment with a pronated grip
and straps work well for prog overload and not having
to worry about the grip.
3 sets : 12-12-10-8 + rest pause 3-4
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

3. CHEST SUPPORTED SLIGHT DECLINE DB ROW
set a decline of 10 degrees on a seal bench or high bench.
dbs are held in neutral position and elbows are tucked to the
sides.
4 sets : 12-10-8-6 + drop 8
*prog overload each set in succession

 

4. SEATED DB SHRUG
seated and slightly leaning fwd with dbs
in neutral position.
3 sets : 15-12-10
*prog overload each set in succession

 

 

6. STANDING WIDE GRIP EZ BAR CURL
outside shoulder width supinated grip to create external
shoulder rotation and bias the biceps short heads.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession minus last set

 

superset with

 CHEST SUPPORTED NECK EXTENSION
flat bench supported 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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