WEEK 6 MESO : 4.22.24 | 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. SINGLE ARM SEATED SIDEWAYS REAR DELT FLY
this will create a much better stretch position on the shoulder
if you turn sideways and turn away from the resistance slightly.
make sure you’re lined up at shoulder height in the pec deck machine .
do both sides.
3 sets : 15-12-10
*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 : 20-15
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 semi pronated position.
4 sets : 12-10-8-6 + rest pause 0-1 RIR
*prog overload each set in succession
3. ONE ARM SEATED CABLE ROW
use adjustable cable set to track low to high
at about 15 degrees. let the negative pull your t spine in the
stretch position to ( you guessed it ) stretch the back a bit more.
do both sides.
3 sets : 15-10-8
*prog overload each set in successionÂ
4. PULL UP/LAT PULL MECHANICAL DROPSET
2 sets : 0-1 RIR
1 set : 0 RIR then drop to lat pulldown machine to 8-12 reps or failure
*prog overload each set in succession
*mechanical dropset = change of positions with no change in loading
done on preacher with a just outside shoulder width
supinated grip
3 sets : 12-10-8 + rest pause fail
*prog overload each set in succession
INCLINE CHEST SUPPORTED DB KELSO SHRUG
allow neck to hang off bench from side lying position
and pull head up towards shoulder. do both sides. | use 45 degree incline
and chest supported
3 sets : 12 to 15
*prog overload each set in succession