12
09
2023

12.10.23 : 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. WIDE GRIP LAT PULLDOWN
1.5x shoulder width pronated grip
4 sets : 15-12-10-8 + any RIR last set
rest periods : 2 min
*prog overload each set in succession

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

2. 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 : 15-12-10 + any RIR last set
*prog overload each set in succession

3. DB BENT ARM PULLOVER
hands clasped on single db with bent arm
3 sets : 12-10-8 + rest pause 2-3
*prog overload each set in succession

 

4. INCLINE CHEST SUPPORTED SMITH
MACHINE SHRUG ( SNATCH GRIP KELSO SHRUG )
set bench incline to 45-60 degrees and chest support. use a snatch
grip in pronated position.
3 sets : 15-12-10
*prog overload each set in succession

 

 

5. WIDE GRIP EZ BAR CURL
outside shoulder width supinated grip with
elbows in front of you. use the full range in the bottom
stretch position.
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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