3.16.24 | WEEK 3 LINEAR BLOCK | PULL SESSION | UPPER BACK * REAR DELTS * TRAPS * LONG HEAD BICEPS * ROTATIONAL NECK
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
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—– SESSION —–
1. CHEST SUPPORTED DB 90/90 SHOULDER
EXT ROTATION
chest supported on high flat bench ( can block standard bench up )
and arms held at 90 degree angle at the elbows. with arms hanging down,
this means elbows directly below shoulders in the bottom position. movement
concept is simply, pull elbows up so they are in line with shoulders in the top position.
3 sets : 10 to 12
*prog overload each set in succession
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION
LYING CABLE 45 DEGREE PULLOVER
back supported on 45 degree angle bench with rope attachment.
set pulley high and you’ll be obviously facing away from cable.
keep soft elbows and train the pullover squeezing through down
towards your waist.
2 sets : 15 to 20
2. BENT OVER DB ROW
hinged position held with 45-60 degree torso position. control both
sides of the rep, especially the negatives ( most tend to get sloppy with
negatives in general. don’t be that person ) . keep dbs in pronated position.
4 sets : 8-8-6-6
tempo : 3-1-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives – 1 sec
held contraction )
*prog overload each set in succession
3. SUPINATED CHEST SUPPORTED MACHINE ROW
supinated grip just outside shoulder width.
3 sets : 15-12-10 + any RIR last set
*prog overload each set in succession
4. SEATED LAT PULLDOWN
1.5x shoulder width pronated grip
2 sets : 12-12 + drop 6 on last set
*prog overload each set in succession
*drop = dropset to lighter weight and take no rest
DB CURL
bench set to 45 degrees and db in supinated position pulling
up beside your hips.
3 sets : 10-10-10
*prog overload each set in succession
*last set is all out intensity
BEHIND THE BACK SMITH MACHINE SHRUGS
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | bar is held behind
you with palms away from you grip a bit outside shoulder width.
3 sets : 20-15-12
*prog overload each set in succession