10
04
2023

10.6.23 : 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. 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 to 15
*prog overload each set in succession

superset with

INCLINE CHEST SUPPORTED DB SHRUG
set bench to 60 degrees and chest support. shrug upwards
but also initiate the beginning pull of a row slightly. this will
get the rhomboids and traps going.
3 sets : 20-15-10
*prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

 

2. BB PENDLAY ROW
outside shoulder width pronated grip. use tall bumper
plates and try and emphasize floor touch in the bottom of
every rep.
4 sets : 10-10-8-6 + drop 6
rest periods : 2 min
*prog overload each set in succession 

 

3. SEATED ONE ARM MACHINE ROW
neutral grip position
3 sets : 12-10-8 + drop 8
*prog overload each set in succession

 

4.  CLOSE GRIP LAT PULLDOWN
shoulder width pronated grip
3 sets :  15-12-10 + rest pause 5
 

5. STANDING ONE ARM CABLE LONG HEAD ARCHER CURL
set cable at head height with d grip handle attached. make sure you push your
elbow back and this will bias the long head better. this means you want to
exaggerate the external rotation of the shoulder.
3 sets : 20-15-10 + rest pause 5
*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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