11
19
2023

11.19.23 : 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. D GRIP LAT PULLDOWN
neutral d grip just inside shoulder width. on the
negs focus on pulling your shoulders into adduction
which will create more lat stretch. on the positives depress
the scapula as you pull down to shorten the lats.
3 sets : 15-12-10 + any reps in reserve
*prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

2. SEATED ONE ARM CABLE ROW
use adj cable instead of seated cable row setup so
you can better wrap the pull around you. set up so you can
lean fwd to create a better path on the lat stretch…and again tucking
elbow and pulling shoulder into adduction will stretch more. as i said
above, when you retract…in the end range try to wrap your elbow
around your back.
4 sets : 10-10-8-8 + any reps in reserve on last set
rest periods : 2 min
*prog overload each set in succession

 

3. BB PRONATED BENT ARM PULLOVER
just inside shoulder width pronated grip. this stretch based
lift should really feel good with all the bloodflow in your back
from prior movements.
3 sets : 10-10-10 + any reps in reserve on last set
*prog overload each set in succession

 

4. SEATED BB  D GRIP SUSPENDED SHRUG
just outside shoulder width neutral grip with bar
suspended under your legs. just outside shoulder width grip
and hinged fwd into hip extension. squeeze up and back into the
traps. to get the neutral grip just use cable d handles on the
barbell. this literally feels 100 doing these. just tested them.
3 sets : 20-15-12
*prog overload each set in succession

 

 

5. STANDING CABLE CURL WITH SHOULDERS
EXT. ROTATED
low pulley cable with straight bar. make sure grip is supinated
and outside shoulder width so you can ext rotate your shoulders.
3 sets : 10-10-8  +any reps in reserve
*prog overload each set in succession 

 

superset with

 

 INCLINE CHEST SUPPORTED NECK EXTENSION
15 degree incline 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

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven