09
13
2023

9.14.23 : 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

IYT 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. REVERSE PEC DECK FLY
set line of force to just below your shoulders in seated
position and feel for your back to contract on these on top
of the rear delts ( this is a very slightly increase in range of motion
in the scapular plane )
3 sets : 20-15-10 + drop 10
*prog overload each set in succession

superset with

ONE ARM GITTLESON DB SHRUG
sit sideways on rear delt machine and hold db in outside
arm side. shrug up and towards your ear. db stays in neutral
position. ( palm facing you )
3 sets : 12 to 15
* *prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

 

2. INCLINE CHEST SUPPORTED DB ROW
set bench incline to 30 degrees and chest support.
dbs are rowed in neutral position.
4 sets : 10-10-8-8 + drop 6
*prog overload each set in succession 

 

3. SEATED CABLE ROW
use a wide pronated grip with vertical torso
position. grip is 2x shoulder width.
3 sets : 15-12-12 + drop 8
*prog overload each set in succession

 

4.  CLOSE GRIP LAT PULLDOWN
just inside shoulder width pronated grip
3 sets :  12-10-8 + drop 8
5. ONE ARM DB PREACHER CURL
slightly over supinated top position
4 sets : 10-10-8-6 + 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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