05
04
2024

5.4.24 | PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK

By Adam 0

PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
————————————–

—– SESSION —–

1. SIDE LYING DB REAR DELT RAISE
side supported position on flat bench with top arm across your body
with db in hand ( pinky side of hand up for neutral position ). pull db from
hanging stretch up above you ( the equivalent of rear delt fly )
3 sets : 10 to 12
*prog overload each set in succession

PRE EXHAUST/BLOOD WORK :
LYING DB PULLOVER
back supported on flat bench with belt elbow position and hands
cupped to single db. pullover in an arcing motion from lat stretch
to chest.
2 sets : 15 to 20

MEAT AND POTATOES LIFT
SCAPULAR RETRACTION
6 WEEK PROGRESSION

2. CHEST SUPPORTED LEVER ROW ( T BAR )
outside shoulder width pronated grip position with line of force
pulling through the sternum.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession

 

3. YATES ROW
bent row variation with supinated grip and a less fully bent
over position. i call this a 60 degree row often with the more
upright position. bar will pull towards belly button.
3 sets : 15-10-8
*prog overload each set in succession 

 

4. LAT PULLDOWN BEHIND THE HEAD
use a wide pronated grip pulling behind the head
3 sets : 15-12- (8-5-3 cluster set )
*prog overload each set in succession
*mechanical dropset = change of positions with no change in loading

 

5. CHEST SUPPORTED DB SPIDER CURL
set incline to 30-45 degrees and chest support with supinated
position on the dbs.
3 sets : 12-10-8 + rest pause failure
*prog overload each set in succession
 

6. LYING HEAD TURNS (S/S)
INCLINE CHEST SUPPORTED SMITH MACHINE  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 with snatch grip on bar.
2 sets : 10 to 12 ( do one set chest supported and one back supported )
3 sets : 15-12-10
*prog overload each set in succession
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