01
12
2024

1.12.24 : 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. DB CHEST SUPPORTED SEAL ROW
high flat bench position to allow full arm suspension. this
one is an elbows tucked tow to bias the lats.
4 sets : 15-12-10-8 + any RIR last set
rest periods : 2 min
*prog overload each set in succession

 

 

2. SNATCH GRIP RACK PULL
set spotter arms/safeties for a tad below knee height.  pronated
snatch ( very wide ) grip position. keep a neutral spine position, but
focus on pulling  with your back on these.
3 sets : 15-12-10 + any RIR last set
*prog overload each set in succession

 

3. GLUTE BRIDGE DB BENT ARM PULLOVER
hands clasped on db with bent elbows to bias the
lats. with feet on bench, hold a glute bridge position
to make an active decline position.
3 sets : 12-10-10
*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 : 20-15-12

 

 

5. ONE ARM CABLE ARCHER CURL
standing cable curl towards ear. set cable to just above
head height in standing position and stand cross body with arm
closest to pulley doing the movement. use full stretch position on
the negatives.
3 sets : 15-12-8 + 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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