10
22
2023

10.23.23 : 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
————————————–

—– SESSION —–

1. SEATED DB GITTLESON SHRUG (S/S) HIGH TO
LOW CABLE CROSSOVER PULLBACK INTO RETRACTION
unilateral seated db shrug while holding onto something
with free hand for stability. shrug up and towards your
midline. | cables set high with you centered facing them
and cross them over. ( wrist cuffs shine here ) pull back
and down to the external rotation of the shoulders,
then downward like a lat pulldown.
3 sets : 20-15-12
3 sets : 10 to 12
*prog overload each set in succession

 

2. SWISS BALL BENT ARM DB PULLOVER
use a stability ball to lay across and help create a
good stretch position on the lats. arms stay bent to
bias the lats. hands clasped together on db handle.
3 sets : 10-10-10 + any RIR on last set
*prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

 

3. BB YATES ROW ( SLIGHTLY BENT OVER
60-70 DEGREES )
slightly bent over into hip extension with just outside
shoulder width pronated grip. use straps to aid in grip
strength and extend set capabilities.
4 sets : 10-10-8-6 + drop 6
rest periods : 2 min
*prog overload each set in succession 

 

4. SEATED ONE ARM LOW TO HIGH CABLE ROW
cable in low position with d handle attached. use a
flat bench to kneel on and position body with a slight lean
into the movement. use free hand to brace on something
for movement stability. neutral position with the handle and
elbow tucks to side.
3 sets : 12-10-10 + drop 5
*prog overload each set in succession
*RIR = reps in reserve

 

5. INCLINE BACK SUPPORTED DB CURL
set bench to 45 degrees and use supinated grip
position. focus on keeping shoulders and elbows back.
3 sets : 12-10-8 + any reps in reserve
*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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