3.21.24 | PULL SESSION | LATS * SHORT HEAD BICEPS * TRAPS * POSTERIOR NECK
PULL SESSION
LATS | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK
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SESSION :
1. STANDING BB SHRUG
(S/S) SIDE SUPPORTED NECK RAISE
1.5x shoulder width pronated grip with straps | side lying
bench position and pull neck towards shoulder in side flexion. do both sides
3 sets : 20-15-12 | 10-10-10
MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
STRAIGHT ARM BAR PULLOVER
pronated grip just outside shoulder width. done from flat
bench position. keep arms in nearly locked position in full extension.
2 sets : 12 to 15
outside shoulder width pronated grip with controlled negs
4 sets : 8-8-6-6
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
3. ONE ARM CABLE LAT FOCUSED ROW
use adjustable cable with pulley set for a slight high to low course
of approx. 15 degrees. keep torso leaning fwd slightly to bias the
lats. elbow tucks to side with a d handle in neutral position. do both sides.
3 sets : 12-10-10
*prog overload each set in succession
4. ARCHED D GRIP LAT PULLDOWN
use closer d grip row handle with a heavy arch as you pull
into the bottom of each rep
3 sets : 15-12-10
*prog overload each set in succession
5. EZ BAR PREACHER CURL
supinated shoulder width grip position on 55 degree side of preacher bench
3 sets : 20-10-6
*prog overload each set in successionÂ