11
02
2023

11.3.23 : 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. STANDING DB GITTLESON SHRUG (C/S) THUMBS BACK
2 ROPE CABLE FACE PULL TO
90/90 EXTERNAL ROTATION

unilateral standing and leaning db shrug while holding onto something
with free hand for stability. shrug up and towards your
midline. | thumbs will point straight
back in the end range from a cable
set in a high position relative to you being seated with back
support. the 90/90 simply means a 90 degree angle in your
elbows from upper arm to forearm.
3 sets : 20-15-12
3 sets : 15-12-10
*prog overload each set in succession
* (c/s) = compound set

 

2. SUPINATED RACK CHIN
use a smith machine for pull up bar and adj bench for legs
to rest on. when you reach full pull up, your legs should be
about parallel to the floor. grip is wide supinated shoulder width.
4 sets : 10-10-10-6 + any RIR on last set
*prog overload each set in succession via lap loading
( chains, short weighted bar, weight plate, db )

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

3. DB KROC ROW
bent over one arm db row done for power and
reps, so use straps here regardless of your grip strength.
3 sets : 20-15-12 + any RIR on last set
*prog overload each set in succession
*RIR = reps in reserve

 

4. SEATED CABLE ROW TO NECK
set adj. able height to mid chest in seated position with pronated
grip on rope. sit with 90 degree bench set so you can chest support
for leverage. the pull will come at your clavicle/bottom neck region.
really retract and squeeze these.
3 sets : 12-10-10 + drop 6
rest periods : 2 min
*prog overload each set in succession 

 

5. STANDING DB 90 DEGREE SIDE 
PREACHER CURL
use 90 degree side of preacher bench an internally rotate your
shoulder to help bias the long head .
*prog overload each set in succession
3 sets : 12-10-8 + rest pause 2 to 4
*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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