3.28.24 | 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 BENT ARM SHOULDER EXTENSION
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.
from here you just hinge your arms back behind you on the rear shoulder
mechanism. make sure you’re not rowing the weight. train the muscle not
the exercise.
3 sets : 20-15-12
*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 : 15-10-8-6
*prog overload each set in succession
3. ONE ARM LANDMINE ROW
pronated grip. keep torso angle approx. 45-60 degrees
3 sets : 10-10-10
*prog overload each set in successionÂ
4. SEATED LAT PULLDOWN
use a very wide pronated grip
2 sets : 15-12 + drop 6
*prog overload each set in succession
*drop = dropset to lighter weight and take no restÂ
shoulder width pronated grip
3 sets : 10-10-10
*prog overload each set in succession
*last set is all out intensity
STANDING BB SHRUG
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | 1.5x shoulder width pronated
grip with straps.
3 sets : 20-15-12
*prog overload each set in succession