02
03
2024

NEW SPLIT | 2.3.24 | 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. ONE ARM DB BENCH ROW
bench supported bent over row with db
in neutral position
3 sets : 12-10-8 + drop 4
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession

 

 

2. CHIN GRIP LAT PULLDOWN
way outside shoulder width supinated grip
with vertical torso position.
3 sets : 20-12-10 + rest pause 0-1 RIR
*prog overload each set in succession

 

3. UNILATERAL BENT ARM DB PULLOVER
single side pullover. db has to move into supinated position
in the lengthened position of the negs, then goes back to neutral
in the top position.
3 sets : 10-10-10
*prog overload each set in succession

 

4. SNATCH GRIP RACK PULL TO SHRUG
pins set just below knee height with a wide snatch
position grip. at the top of the rack pull, do a controlled shrug.
3 sets : 10-10-10 + drop 10 on shrug only

 

 

5. INCLINE CHEST SUPPORTED DB SPIDER CURL
set bench incline at 30-45 degrees and chest support. supinated grip
with elbow kept forward.
3 sets : 12-10-8 + 0-1 RIR last set
*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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