2.27.24 | PULL SESSION | LATS * SHORT HEAD BICEPS * TRAPS * POSTERIOR NECK
PULL SESSION
LATS | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK
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SESSION :
1. INCLINE CHEST SUPPORTED DB SHRUG
(S/S) SIDE SUPPORTED NECK RAISE
incline set to 60 degrees and chest supported . | side lying
bench position and pull neck towards shoulder in side flexion. do both sides
3 sets : 15-12-10 | 10-10-10
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION
outside shoulder width pronated grip with controlled negs
4 sets : 6-6-6-6
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
3. SEATED LAT FOCUSED ROW
use shoulder width neutral grip and slightly fwd torso/spine position.
this means don’t lean back as you row, to choke off the movement to lat
specific bias. elbows are tucked and negatives are controlled.
3 sets : 12-10-10
*prog overload each set in succession
4. SINGLE DB HANDS CLASPED PULLOVER
done from back supported flat bench position and hands locked together
on db. bent elbow position and pulling an arc that tucks as you
come over the top to squeeze into the back.
3 sets : 12-10-8
*prog overload each set in succession
5. ONE ARM DB CONCENTRATION CURL
seated using your leg as a preacher type bench support. supinated grip
position.
3 sets : 12-10-8 + forced/assisted reps with free hand assistance
*prog overload each set in successionÂ