01
22
2024

NEW SPLIT | 1.23.24 | 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. SEATED D GRIP CABLE ROW
just inside shoulder width neutral grip. lean towards the negatives
to stretch the lats, and sit back to vertical torso on the pull cadence
of each rep. i like to hold the contraction and sit back some also.
3 sets : 10-10-10 + drop 6
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 : 12-12-10 + rest pause 0-1 RIR
*prog overload each set in succession
*last week doing these, it got my back more sore than anything else lol,
and my triceps which is 
interesting

 

3. 2 DB SLIGHT DECLINE PULLOVER
db’s in neutral position with bent arms to arc the pull
and bias the lats.
3 sets : 10-10-10
*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. INCLINE CHEST SUPPORTED EZ BAR SPIDER CURL
set bench incline at 30-45 degrees and chest support. use a shoulder width
supinated grip and keep elbows in front of you.
3 sets : 10-10-10
*prog overload each set in succession 

 

superset with

 

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

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