10
26
2023

10.28.23 : PULL SESSION : MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK

By Adam 0

PULL SESSION
MID BACK | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK

—————————————————-


SESSION :

 

1. ONE ARM SIDE LYING BENT ARM
DB PULLOVER
have to position yourself carefully here and use
a semi supinated grip position. this one will hit an
angle you don’t get normally which makes it good to
throw in the mix. do both sides for rx.
3 sets : 10-10-10
*prog overload each set in succession

 

2. SEATED ILLIAC CABLE ROW
don’t arch the back to force the lats to take
the workload otherwise it goes to upper back.
neutral spine position here. set cable to
track high to low on 30 degree descent angle
closing the pull to your hip.
3 sets : 12-10-10 + any reps in reserve
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

3. CHIN GRIP LAT PULLDOWN
wide supinated grip 1.5x shoulder width
3 sets : 12-10-8 + rest pause failure
rest periods : 2 min
*prog overload each set in succession

 

4. SEATED EZ BAR SUSPENDED SHRUG
just outside shoulder width pronated grip with bar
suspended under your legs. i use swissies to get more ROM
in the top position. lean fwd slightly and do a typical shrug motion.
3 sets : 15-15-15
*prog overload each set in succession

 

 

6. STANDING ONE ARM HIGH CABLE ARCHER CURL
cable set at just above head height in standing position. supinated
grip on d handle and curl towards ear. make sure to stand side profile
to the line of pull, hence the name archer curl as if you were pulling back
on a bow.
3 sets : 10-10-8  +any reps in reserve
*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 : 15-12-10
*prog overload each set in succession if possible

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