Week 3 - Failure Peak

Pull (Hypertrophy Focus)

Run the same pull session as Week 2 but hunt for tighter positions, deeper squeezes, and unmistakable failure on the directed sets.

Session at a Glance

Seven pull slots repeat so you can overload the exact same grips with better control and an extra rep or two.
Myo-rep and LLP notes stay in play to extend effort while form stays crisp.
Swap to the listed alternatives when a machine is occupied but keep the same torso angle or handle style.

Use 2-3 controlled feeder sets on pulldowns/rows and 1-2 lighter rehearsals before arm work.
Hold early sets at RPE 8-9, then drive final sets and myo-rep clusters to failure.
Rest 2-3 minutes on compound pulls, 1-2 minutes on isolation slots so fatigue mimics Week 2.

Exercise 1

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Keep the handle slightly out in front, somewhere between a pullover and pulldown, and focus on lat tension over load.

Exercise 2

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Flare your elbows around 45 degrees, squeeze the shoulder blades together, and pause at the top each rep.

Exercise 3

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Drive your elbows down and back, then add LLP mini reps after failure to extend the set without cheating.

Exercise 4

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Pause 1-2 seconds in the squeeze, keeping tension locked on the rear delt the entire time.

Exercise 5

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Briefly pause at the top and bottom, thinking about pulling your shoulders up toward your ears each rep.

Exercise 6

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Set the pulley low, keep constant tension, and control every inch of the curl.

Exercise 7

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Run this as a myo-rep set: push the activation set to failure, then hit mini clusters while holding strict form.