10
11
2019

DAILY TRAINER : OCT 12 THRU 19

By Adam 0

FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :

FB : ALPHA ELITE PHYSIQUES
PERSONAL FB : ADAM HUNSAKER
FB : ALPHA ELITE PHYSIQUES SUPPS SHOP
IG : @ALPHA_ELITE_PHYSIQUES
YOUTUBE : ALPHAELITEPHYSIQUES

 

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ACCESSORY WORK MENU
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***ACCESSORY WORK IS JUST THAT, THE EXTRA LITTLE THINGS TO WORK ON TO BECOME BETTER AND MORE VERSATILE IN TRAINING AND BRING UP SOME OF THE POSSIBLE WEAK POINTS YOU MAY HAVE.

– MOBILITY MENU –

1. SEE “ALPHA MOBILITY GUIDE
2. FOLLOW @JOETHERAPY ON INSTAGRAM FOR MUSCLE RELEASE TECHNIQUES
3. CHECK OUT MOBILITY WOD ON YOUTUBE
4. DEFRANCO’S LIMBER 11
5. ASK COACH WHAT MOBILITY TO DO BASED ON YOUR INDIVIDUAL ISSUES/NEEDS

***ADDRESS YOUR MOBILITY ISSUES….THEY WON’T FIX THEMSELVES***

– CONDITIONING MENU – 

1. *SEARCH “HIIT” WORKOUTS (PERFORMANCE + FAT LOSS)
2. IF YOU’RE ON MANAGEMENT COACHING, ASK COACH HOW TO APPLY CARDIO/CONDITIONING TO YOUR PROGRAM. GENERALLY SPEAKING 2-3 HIIT SESSIONS WEEKLY WILL BE ADEQUATE FOR THOSE WANTING TO ADD IN SOME CONDITIONING WORK. 10-15 MINUTE SESSIONS IS ALL YOU WILL NEED.

MY PERSONAL CONDITIONING ROUTINE CURRENTLY :

NONE : I AM FOCUSING ON TRAINING WITH AS MUCH INTENSITY AS POSSIBLE AND USING SHORTER REST PERIODS BETWEEN SETS AS WELL AS MAKING SURE TO DO ALL OF THE ACCESSORY WORK EVEN IF IT ADDS A 7TH DAY TO MY SPLIT TO GET IT ALL IN. 

 

– CORE MENU –

LOWER ABS

1. DECLINE/FLAT BENCH BODYWEIGHT KNEE TUCK 2-3X12-20
2. HANGING TOE TO BAR WITH TUCKED KNEES 2-3XFAILURE
3. LEG LIFT AND HIP TUCK W/ STABILITY BALL BETWEEN ANKLES 2-3X20
4. LYING BANDED KNEE TUCKS 2-3X12-20
5. SWISS BALL PIKES OR CONCEPT 2 ROWER PIKES 2-3X12-20

MID/UPPER ABS

1. WEIGHTED HANGING KNEE RAISE (USING DIP BELT) 2-3X8-12
2. SICILIAN CRUNCH 2-3X4-6
3. WEIGHTED PLATE CRUNCH 2-3X12-20
4. SUSPENSION/TRX KNEE TUCKS2-3X12-20

TRANSVERSE ABS /OBLIQUES

1. BANDED OBLIQUE KNEE RAISE 2-3X12-20
2. HIP ABDUCTED AB ROLLOUT 2-3XFAILURE
3. CABLE PALLOF PRESS 2-3X8-12
4.  HIGH/LOW KETTLEBELL CARRIES 2-3X50 FT

TOTAL CORE STRENGTH

1. HEAVY FARMERS CARRY 2-3X50 FEET
2. AB WHEEL/BB ROLL OUTS 2-3X12-20
3. VERTICAL CABLE PRESS (USE ROPE) 2-3X6 STAGGERED EACH WAY/LUNGE POSITION
4. OVERHEAD HELD CARRIES 2-3X50 FEET

 

– NECK TRAINING MENU –

1. DB NECK FLEXION
3 SETS : 8-8-8

2. MACHINE NECK EXTENSION
3 SETS : 8-8-8

3. DB/BODYWEIGHT SIDE NECK FLEXION
2 SETS : 15-15

*START EASY WITH NECK TRAINING SO YOU DON’T GET TOO SORE AND CAN’T MOVE YOUR NECK. MAYBE YOU DON’T WANT A THICK NECK, BUT IT WILL HELP WITH OVERALL STABILITY AND BRACING. IT WILL ALSO SAVE YOU FROM TENSION HEADACHES, NECK DISCOMFORT FROM HARD TRAINING WHEN YOU STRENGTHEN THIS REGION.

 

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 DAILY TRAINER  

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*EACH GREEN HEADING INDICATES 1 SPLIT TRAINING SESSION IN ORDER AS LISTED BELOW AND THE MUSCLE GROUPS OF FOCUS EACH DAY

*6 DAY TRAINING SPLIT 

 *ACCESSORY WORK ABOVE

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— TRAINING/INTENSITY TECHNIQUE(S) OF THE WEEK —
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.

 

HIGH FREQUENCY
PYRAMID SETS
STRAIGHT SETS
REST PAUSE SETS
DROPSETS
FINISHER/BURNOUT WORK
VERY HIGH REP SETS

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QUAD DOMINANT/HAMS/CALVES
LIGHT GLUTES

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PREHAB/ACTIVATION

SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP INTERNAL/EXTERNAL ROTATION

SINGLE LEG HIP THRUST W/ HIP SHIFT
COSSACK SQUAT
ADDUCTOR STRETCH

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1. DB SPLIT SQUAT
ONE DB ON LEAD LEG SIDE
VERY SHORT STRIDE AND HANG ON TO SOMETHING WITH FREE HAND FOR STABILITY
4 SETS : 20-15-12-12

2. SMITH MACHINE CANNONBALL SQUAT
HEELS ELEVATED
4 SETS : 8-8-8-8 + DROP 8

3. SAFETY BAR/LOW BAR BB PIN SQUAT
WIDE STANCE + PARALLEL DEPTH OR JUST BELOW
OPTIONAL VARIABLES : BAND DELOAD/POSI-LOAD, CHAINS
1-2 WARM UP SETS
4 SETS : 10-7-5-3 + REST PAUSE 3

4. LYING CABLE LEG CURL
REVERSE DECLINE + CHEST SUPPORTED
4 SETS : 20-15-12-12

5. SISSY LEG PRESS
FEET CLOSE TOGETHER + ON THE TOES + LOW ON PLATFORM
4 SETS : 20-15-12-12

6. SEATED LEG EXTENSION
HIP WIDTH STANCE
2 SETS : 50-50

SUPERSET WITH

SWISS BALL LEG CURL
2 SETS : FAILURE

 

ACCESSORY WORK

A1. SEATED BANDED TIBIALIS RAISE
3 SETS : 20-15-12

A2. UNILATERAL STANDING CALF RAISE
4 SETS : 20-15-12-12

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CHEST/LIGHT BACK
LIGHT TRICEPS/NECK
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PREHAB/ACTIVATION

THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. CLOSE D GRIP LAT PULLDOWN
4 SETS : 20-15-12-12

2. CHEST FOCUSED DIPS
4 SETS : 8-8-8-8 + DROP 8

3. VERY HIGH INCLINE SMITH MACHINE PRESS
WIDE GRIP
OPTIONAL VARIABLES : BAND DELOAD/POSI-LOAD, CHAINS
1-2 WARM UP SETS
4 SETS : 10-7-5-3 + REST PAUSE 3

4.  DB FLOOR PRESS
4 SETS : 20-15-12-12

5. PEC DECK FLYS 
FOAM ROLLER BETWEEN SCAPS
4 SETS : 20-15-12-12

6. CABLE CROSSOVER TRI PRESSDOWN
4 SETS : 20-15-12-12

 

ACCESSORY WORK

A. ALPHA GLUTES  (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)

B. LOWER ABS OR AB CIRCUIT (SEE MENU ABOVE)

C. NECK SIDE FLEXION + EXTENSION (SEE ABOVE)

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RECOMMENDED :
ALPHA GLUTES
ACCESSORY WORK DAY
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1. JOIN ALPHA GLUTES TO INCORPORATE THOSE
2. LOOK AT THE ACCESSORY WORK IN THESE WORKOUTS
THAT YOU AREN’T CURRENTLY DOING

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BACK/LIGHT DELTS/ABS
LIGHT BICEPS/TRAPS
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PREHAB/ACTIVATION

RHOMBOID RELEASE USING TENNIS BALL
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS

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1.  SEATED SNATCH GRIP BB/EZ BAR PRESS BEHIND THE HEAD
4 SETS : 20-15-12-12

2. NEUTRAL GRIP PULL UP
4 SETS : 8-8-8-8 + DROP 8

3. SEATED MED. D GRIP CABLE ROW
4 SETS : 8-8-8-8 + DROP 8

4. ONE ARM ASSISTED PULL UP
USE ASSISTED MACHINE AND BE CAREFUL
SUB : UNILATERAL LAT PULLDOWN
4 SETS : 20-15-12-12

5. HAMMER STRENGTH/PLATE LOADED LOW ROW
AIM FOR MID/UPPER BACK FOCUS
4 SETS : 20-15-12-12

6. STANDING CABLE CURLS
WIDE TO NARROW : EACH SET NARROWER GRIP
4 SETS : 20-15-12-12

 

ACCESSORY WORK

A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)

B. STANDING PLATE RAISE TO OVERHEAD POSITION
4 SETS : 20-15-12-12

 

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HAMSTRING DOMINANT/QUADS
LIGHT GLUTES/CALVES
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PRE-HAB/ACTIVATION

PVC PIPE SHOULDER OPENERS
HIP EXTENSION/SUMO PREP
PIRIFORMIS RELEASE
HIP INTERNAL/EXTERNAL ROTATION
COSSACK SQUAT
FROG PUMPS
SINGLE LEG HIP THRUST WITH HIP SHIFT
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1.  LONG STRIDE BB SMITH MACHINE SPLIT SQUAT
4 SETS : 20-15-12-12

2. NORDIC LEG CURL
BAND DELOAD OR BODYWEIGHT WITH PUSH OFF
4 SETS : TO FAILURE

3. SNATCH GRIP BB RDL
CONVENTIONAL STANCE
OFF THE PINS MID SHIN HEIGHT
1-2 WARM UP SETS
4 SETS : 10-7-5-3 + REST PAUSE 3

 

4. DEFICIT SISSY SQUAT
BODYWEIGHT ONLY
FEET INSIDE HIP WIDTH
4 SETS : FAILURE

5. SQUAT MACHINE GOOD MORNING
EXPERIMENT WITH STANCE
4 SETS : 20-15-12-12

6. SEATED LEG CURL
HIP WIDTH STACNCE
2 SETS : 50-50

SUPERSET WITH

SEATED LEG EXTENSION
FEET TOGETHER
2 SETS : 50-50

 

ACCESSORY WORK

A1. SEATED CALF RAISE
FEET TOGETHER
3 SETS : 20-15-12

A2. HACK SQUAT CALF RAISE
HIP WIDTH STANCE
3 SETS : 20-15-12

A3. STANDING UNILATERAL TIBIALIS RAISE
USE STANDING CALF RAISE MACHINE
3 SETS : 20-15-12

 

 

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SHOULDERS/TRAPS/ABS

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PRE-HAB/ACTIVATION

SHOULDER OPENERS
BLACKBURNS

SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS

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1. LYING CABLE LATERAL RAISE
CABLE CROSSOVER + BACK SUPPORTED
4 SETS : 20-15-12-12

2. SEATED CABLE REAR DELT FLY
SLIGHT HIGH TO LOW CABLE MOTION
4 SETS : 20-15-12-12

3. STANDING TRAP BAR SHOULDER PIN PRESS
NEUTRAL GRIP
OFF THE PINS
1-2 WARM UP SETS
4 SETS : 10-7-5-3 + REST PAUSE 3

4. SEATED SMITH MACHINE SNATCH GRIP SHOULDER PRESS
BEHIND THE HEAD
4 SETS : 20-15-12-12

5. DELT RAISE FINISHERS

CHEST SUPPORTED REAR DELT SWING RAISE
USE VERY SHORT REST PERIODS
2 SETS : 50-25

IMMEDIATELY INTO THIS  :

STANDING DB LATERAL RAISE
USE VERY SHORT REST PERIODS
2 SETS : 50-25

IMMEDIATELY INTO THIS :

STANDING PLATE FRONT RAISE
USE VERY SHORT REST PERIODS
2 SETS : 50-25

 

ACCESSORY WORK

A. SNATCH GRIP BB SHRUG
4 SETS : 8-8-8-8 + DROP 8

B. NECK FLEXION + EXTENSION (SEE ABOVE)

 

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BICEPS/TRICEPS/LIGHT BACK
LIGHT CHEST

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PRE-HAB/ACTIVATION

BAND SHOULDER OPENERS
HANGING LAT STRETCH
SHOULDER INTERNAL/EXTERNAL ROTATION
UPPER TRAP STRETCH WITH BARBELL
BICEP/TRICEP MASH ON TENNIS BALL
DB RADIAL + ULNAR DEVIATION
DB SUPINATION + PRONATION
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***SUPERSET BICEPS AND TRICEPS EXERCISES***

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FOREARMS
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1A. DB RADIAL + ULNAR DEVIATION
1 SET : 12 REPS

1B. DB SUPINATION + PRONATION
1 SET : 12 REPS

2. CABLE WRIST CURL IN ELBOW FLEXION
3 SETS : 20-15-12

SUPERSET WITH

CABLE WRIST EXTENSION IN ELBOW FLEXION
3 SETS : 20-15-12

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BICEPS
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1. UNILATERAL DB PREACHER CURL
4 SETS : 8-8-8-8 + DROP 8

2. WIDE GRIP CABLE CURL
4 SETS : 8-8-8-8 + DROP 8

3. STANDING INCLINE DB HAMMER CURL
LEAN AGAINST HIGH INCLINE BENCH
4 SETS : 8-8-8-8 + DROP 8

4. SEATED REVERSE GRIP CABLE ROW
SHOULDER WIDTH GRIP
4 SETS : 20-15-12-12

 

 

 

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TRICEPS
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1. TRICEP MACHINE EXTENSION
4 SETS : 8-8-8-8 + DROP 8

2. NEUTRAL BB OVERHEAD TRI EXTENSION
OR USE DB’S AS ALTERNATIVE
4 SETS : 8-8-8-8 + DROP 8

3. UNILATERAL CABLE REVERSE GRIP TRI PRESSDOWN
USE D GRIP HANDLE
4 SETS : 8-8-8-8 + DROP 8

4. SMITH MACHINE FLOOR PRESS
SHOULDER WIDTH GRIP
4 SETS : 20-15-12-12

 

 

ACCESSORY WORK

A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)

B. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)

 

 

 

*******

 

****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING.

**FOR CARDIO/CONDITIONING PROTOCOLS, CONSULT WITH YOUR COACH BASED ON YOUR PERSONAL NEEDS/GOALS.

**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT.

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