09
01
2023

9.3.23 : 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.SEATED CABLE CROSSOVER PULLBACK
TO EXTERNAL SHOULDER ROTATION
seated centerd to cable crossover with an adj. bench
set at like 60 degrees of incline that you’ll lay back to.
cables set above you a bit and crossed over. attachment
wise you’ll want cuffs or you can just grab the cables raw
with no attachments.
3 sets : 20-15-12 + drop 10
*prog overload each set in succession

superset with

HANGING REVERSE SHRUG
done from a hang position of a pull up with a grip
that’s outside shoulder width and pronated.
3 sets : 15-15-12 + rest pause 5-6
* *prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

2. CHEST SUPPORTED T BAR ROW
use a 1.5x shoulder width pronated or neutral grip
position. emphasize rounding your upper back on the negatives
for a stretch and then pulling all the flexion out of your spine
as you pull into retraction.
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.  LAT PULLDOWN
use a close d grip pulling to upper chest as you
arch away from the pull.
3 sets :  15-12-10 + drop 10
5. CABLE PREACHER CURL
just outside shoulder width supinated
grip on w bar
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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