01
06
2024

1.7.24 : 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. CABLE 2 ROPE PULLBACK TO 90/90 SHOULDER
EXT. ROTATION (C/S) SEATED ONE ARM DB
GITTLESON SHRUG
2 ropes or 2 long bands attached to cable set just above head height in
seated position. pull back into shoulder ext rotation at 90 degree angle
at the elbow. | one arm shrug from seated position
3 sets : 10 to 12 | 15-12-10
*prog overload each set in succession
* (c/s) = compound set

 

MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “

 

2. CHEST SUPPORTED LEVER ROW/T BAR ROW
just outside shoulder width neutral grip. keep elbows tucked
on positives and negatives.
4 sets : 12-10-8-6 + any RIR last set
*prog overload each set in succession
 

3. SEATED HIGH CABLE ROW
use adj cable set to chest height in seated position with a
long handle or lat bar attached. use a 1.5x shoulder width
pronated grip and don’t tuck your elbows on this one.
3 sets : 20-12-10 + any RIR last set
*prog overload each set in succession 

 

4. ASSISTED PULL UP
use a wide pronated grip and really control the negatives
3 sets : 12-10-8 + rest pause 3
*prog overload each set in succession

 

5. INCLINE BACK SUPPORTED DB CURL
set bench incline at 45 degrees, and drop in each set one
adjustment lower. supinated grip position on dbs and keep elbows back.
3 sets : 15-12-8 + any RIR last set
*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 for neck raise
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