09
24
2023

9.25.23 : 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 2 ROPE FACE PULL
use adj bench set to 90 degrees with back support
for leverage. set cable to a bit above head height in
seated position. pull back to full shoulder external
rotation. thumbs will be pointed back behind you.
3 sets : 12-12-12
*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. T BAR ROW
wide pronated grip and tends to work
best on t bar row machine with chest support
for increased stability.
4 sets : 10-10-10-8 + long rest pause then 0-1 RIR
rest periods : 2 min
*prog overload each set in succession 

 

3. CHEST SUPPORTED DB SEAL ROW
slight high bench incline of 30 degrees with dbs
held in neutral rowing position.
3 sets : 10-10-10
*prog overload each set in succession

 

4.  D GRIP LAT PULLDOWN
shoulder width neutral grip
3 sets :  10-10-10 + drop 10
5. STANDING ONE ARM DB 60 DEGREE CURL
set adj bench to 60 degrees and use that angle
for a preacher curl position.
4 sets : 10-10-10- ( 6 to 8 )
*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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