4.9.24 | 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. SEATED HIGH TO LOW CABLE REAR DELT FLY
seated and centered in cable crossover trainer with cable set at just above head
height. cables crossed and no attachments on them. pull apart as you would on
a reverse pec deck fly, but with a 30 degree downward trajectory.
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 : 10-10-8-6 + drop 6
*prog overload each set in succession
3. CHEST SUPPORTED T BAR/LEVER ROW
outside shoulder width pronated grip
3 sets : 15-10-8
*prog overload each set in successionÂ
4. WIDE GRIP LAT PULLDOWN
BEHIND THE HEAD TO IN FRONT MECH.
DROPSET
use a wide pronated grip pulling behind the head to the
rx reps, then immediately change to pulling in front to 0-1 RIR
2 sets : 10 to 15 + mech. dropset reps
*prog overload each set in succession
*mechanical dropset = change of positions with no change in loading
done on preacher with a neutral hammer grip position
3 sets : 12-10-8 + rest pause fail
*prog overload each set in succession
*last set is all out intensity
STANDING TRAP BAR SHRUG
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | use db’s if
no trap bar available
3 sets : 20-15-12
*prog overload each set in succession