11
29
2023

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

By Adam 0

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

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SESSION :

 

1. SEATED DANTE CABLE ROW
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. dante style means
you”ll lean into the negatives and then out of the positives.
3 sets : 10-10-10 + any RIR
*prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

2. ASSISTED CHIN UP
just outside shoulder width supinated grip
4 sets : 12-10-8-6 + any RIR
rest periods : 2 min
*prog overload each set in succession

 

3. DB BENT ARM PULLOVER
hands clasped on single db with bent arm
3 sets : 10-10-10 + any RIR
*prog overload each set in succession

 

4. INCLINE CHEST SUPPORTED DB SHRUG
set bench incline to 60 degrees and chest support. shrug and
also put some bend in your elbows to train the rhomboids like a
partial row.
3 sets : 20-15-10 + any RIR
*prog overload each set in succession

 

 

5. STANDING ONE ARM CABLE ARCHER CURL
set cable to just above head height with d grip handle. curl will
be side profile like an archer drawing his bow, only you’re curling towards
your ear. do both sides.
3 sets : 15-10-8 + any RIR
*prog overload each set in succession 

 

superset with

 

 INCLINE CHEST SUPPORTED NECK EXTENSION
30 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

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