12
31
2023

1.1.23 : 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 :

 

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION :

 

1. SEATED HIGH TO LOW CABLE ROW
seated on adj bench at 90 degrees for chest support. cable set
for a 15 degree downward trajectory on the row. use a shoulder width
neutral grip ( i use prime handles to gain full retraction range of motion
so it doesn’t hit the bench on full retraction ) keep elbows tucked to sides.
3 sets : 15-12-8 + drop 6
rest periods : 2 min
*prog overload each set in succession

 

 

2. CHIN GRIP LAT PULLDOWN
use an outside shoulder width supinated grip position
and keep a vertical torso position. elbows tucked to sides.
rest periods : 2 min
3 sets : 15-12-10 + rest pause 4
*prog overload each set in succession

 

3. DB BENT ARM PULLOVER
hands clasped on db with bent elbows to bias the
lats.
3 sets : 10-10-10
*prog overload each set in succession

 

4. INCLINE CHEST SUPPORTED DB SHRUG
set bench incline to 45-60 degrees and chest support.
3 sets : 15-12-10
*prog overload each set in succession

 

 

5. ONE ARM DB PREACHER CURL
focus on over supination into the top of each rep. on the negs
try to feel ot the inside of bicep as thats the short head.
3 sets : 10-10-8 + any RIR last set
*prog overload each set in succession 

 

superset with

 

SIDE SUPPORTED DB NECK RAISE
lay sideways on your side and pull neck towards shoulder
in side flexion. do both sides
3 sets : 15-12-10
*prog overload each set in succession if possible
*only add weight if you’re experienced with neck training

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