12
15
2023

12.16.23 : 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. INCLINE CHEST SUPPORTED DB BUTTERFLY
LATERAL RAISE (C/S ) SEATED 2 ROPE CABLE
PULLBACK TO Y POSITION ( THUMBS BACK )
set adj bench incline to 60 degrees and use light dbs. the raise is
orbital circling back and then up and over in a controlled motion
to free up and train the shoulders. | set cable just above head height in
seated position with 2 ropes or bands attached. pull back to 90/90 position
in shoulder external rotation with thumbs pointing back behind you.
3 sets : 10-12  revolutions + any RIR on last set
3 sets : 10 to 12
*prog overload each set in succession
* (c/s) = compound set

 

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

 

2. CHEST SUPPORTED T BAR ROW
use an outside shoulder width pronated grip with emphasis
on retraction…pulling elbows back and not tucked tight to
the sides.
4 sets : 15-12-10-8 + rest pause 0-1 RIR
*prog overload each set in succession via lap loading
( chains, short weighted bar, weight plate, db )
n

3. INCLINE CHEST SUPPORTED DB ROW
set bench incline to 45 degrees and chest support. in the top end of
each row exaggerate the squeeze and pull around your body
in execution cue. db’s in pronated grip turned at an angle 15 to 30
degrees.
3 sets : 12-10-10 + drop 5
*prog overload each set in succession 

 

4. 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 just outside shoulder width
if you have d handles that will hook to bar. pronated grip if not.
3 sets : 0-1 RIR ( only add weight if you can do 10+ reps )
*prog overload each set in succession via lap loading
( chains, short weighted bar, weight plate, db )
n

 

5. ONE ARM CROSS BODY DB CURL
supinated grip curling cross body. do one side fully
at a time and then the other.
3 sets : 15-12-10 + rest pause failure
*prog overload each set in succession
6. SIDE SUPPORTED NECK RAISE (C/S)
INCLINE CHEST SUPPORTED SMITH
MACHINE SHRUG ( SNATCH GRIP KELSO SHRUG )
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | set
bench incline to 45-60 degrees and chest support. use a snatch
grip in pronated position.

3 sets : 10-10-10 ( do both sides )
3 sets : 15-12-10
*loading with weight plate on side of head to
prog. overload
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