04
27
2024

4.27.24 | PULL SESSION | LATS * SHORT HEAD BICEPS * TRAPS * POSTERIOR NECK

By Adam 0

PULL SESSION
LATS | SHORT HEAD
BICEPS | TRAPS | POSTERIOR NECK

—————————————————-


SESSION :

1. INCLINE CHEST SUPPORTED DB KELSO SHRUG
(S/S) SIDE SUPPORTED NECK RAISE
set bench incline to 60 degrees and chest support | side lying
bench position and pull neck towards shoulder in side flexion. do both sides
3 sets : 15-15-15 | 10-10-10

 

MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION

 

PRE EXHAUST/BLOOD WORK :
BENT ARM BB PULLOVER
pronated grip just outside shoulder width. done from flat
bench position. keep arms in bent elbow position.
2 sets : 12 to 15

 

2. WEIGHTED PULL UP/ASSISTED PULL UP
outside shoulder width pronated grip with controlled negs
4 sets : AMRAP ( with incremental weight added each set if possible )
rest periods : 2 min
*prog overload each set in succession
*assisted pull ups follow : 12-10-8-6 pyramid

 

 

3. DEAD STOP DB ROW OFF THE FLOOR
every rep will pause dead on the floor before pulling .
do both sides.
3 sets : 12-10-8
*prog overload each set in succession

 

 

 

4. STANDING STRETCHERS ( ONE ARM PULLDOWN )
use a high pulley or lat tower with a d handle attachment. use a small plyo
box to step one off up onto for leverage. the main thing is on the negatives, you’ll
turn your body into the working side and duck your head down.  Then its a high to low
angle lat pulldown/row from there.
3 sets : 15-12-10
*prog overload each set in succession

 

 

5. SEATED DB COMMORFORD CURL
shoulders opened externally to the sides with supinated
grip position.
3 sets : 12-10-8
*prog overload each set in succession 

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven