09
08
2023

9.8.23 : 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. BB BENT ARM LAT PULLOVER
just inside shoulder width pronated grip with
bent elbow position.
3 sets : 12-10-6 + drop 6
*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. use a close d handle attachment.
3 sets : 10-10-10 + drop 10 to 15 in traditional seated
row position ( last set only )
*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 : 15-12-10-8 + forced partial reps on last set ( if they’re in the tank )
*prog overload each set in succession

 

4. SEATED BB SHRUG
seated and slightly leaning fwd to about a 70 degree angle
with just outside shoulder width pronated grip.
3 sets : 12 to 15 + rest pause 6
*prog overload each set in succession

 

 

6. STANDING ONE ARM DB COMMORFORD CURL
roll shoulder open externally on working side so db is curled
out to the side instead of fwd. use free hand to hold onto something
for support.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession 

 

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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