11
14
2023

11.14.23 : 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. SMITH MACHINE BEHIND THE BACK SHRUG (C/S) BENT
OVER DB REAR DELT ROW

shoulder width pronated grip behind you ( palms face away from
your body ) with elbows flaring out some. shrug and kinda upright
row these to a peak squeeze. | fully bent over into hip extension with
dbs in pronated position. row up and out in line with your throat ( so
its like a high row position )
3 sets : 20-15-12
3 sets : 10-10-10
*prog overload each set in succession
* (c/s) = compound set

 

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

 

2. BENT OVER ONE ARM DB ROW
bent over with torso parallel to the floor and
db in neutral position.
4 sets : 10-10-8-6 + any reps in reserve
rest periods : 2.5 min
*prog overload each set in succession via lap loading 

3. NEUTRAL GRIP 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 neutral and shoulder width
if you have d handles that will hook to bar. pronated grip if not.
4 sets : 12-10-8 + rest pause failure on last set
*prog overload each set in succession via lap loading
( chains, short weighted bar, weight plate, db )

 

4. INCLINE CHEST SUPPORTED DB ROW
set bench incline to 45 degrees and chest support. dbs row in
the neutral plane.
3 sets : 12-10-8 + any reps in reserve
rest periods : 2.5 min
*prog overload each set in succession 

 

5. BB DRAG CURL
shoulder width supinated grip
*prog overload each set in succession
3 sets : 15-10-8 + drop 6
*prog overload each set in succession
6. SIDE SUPPORTED NECK RAISE
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides.
3 sets : 12-10-10
*loading with weight plate on side of head
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