01
01
2021

DAILY TRAINER | JAN 2 THRU JAN 9

By Adam 0

Daily Trainer


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NEW CURRENT SPLIT

UPDATED DEC 28. 2020

– HAMSTRINGS/GLUTES/LIGHT QUADS/ANTERIOR CALVES

– SHOULDERS/BICEPS/LIGHT CHEST/NECK

– ALPHA GLUTES/ACCESSORY WORK

– LATS/TRAPS/TRICEPS/POSTERIOR CALVES

QUADS/HAMSTRINGS/LIGHT GLUTES

CHEST/SHOULDERS/TRAPS/CALVES

ALPHA GLUTES/ACCESSORY WORK

BACK/BICEPS/TRICEPS/FOREARMS/NECK

FREQUENTLY ASKED QUESTIONS :

EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION. ACCESSORY WORK IS ALSO LISTED ALONG WITH PREHAB/MOBILITY/ACTIVATIONS.

ALL STANCES, POSITIONS, AND CUES WILL BE LISTED BELOW EACH EXERCISE

REP RANGES AND INTENSITY VARIABLES WILL VARY AND WILL BE LISTED AND EXPLAINED

ALPHA GLUTES IS IT’S OWN MEMBERSHIP THAT CAN BE ADDED TO THE DAILY TRAINER OR DONE EXCLUSIVELY

REST DAYS ARE RELATIVE TO EACH PERSON, IF YOU WOULD LIKE MORE PERSONAL
MANAGEMENT, I’D RECOMMEND YOU DID MANAGEMENT COACHING THAT HANDLES YOUR NUTRITION AND TRAINING VARIABLES AS THEY PERTAIN TO YOU

IF YOU HAVE QUESTIONS, CLICK THE COMMENT BUBBLES

KEY TRAINING/INTENSITY VARIABLES OF THE WEEK

REP TEMPOS : WE ARE ONLY USING A 3 POINT TEMPO WITHOUT THE CONCENTRIC HOLDING COMPONENT. SEE THIS CHART FOR REFERNCE

4 Point Tempo

SUPERSETS
CLUSTER SETS
DROP SETS
REST PAUSES
PROGRESSIVE OVERLOADING
PYRAMIDS
HIGH REPS

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THIS WEEKS NEW SPLIT

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HAMSTRINGS/GLUTES
LIGHT QUADS/ANTERIOR CALVES

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PREHAB/ACTIVATION/MOBILITY

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

SINGLE LEG SQUAT OFF BLOCKS

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ANTERIOR CALVES
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1. SEATED BAND TIB RAISE
LIGHT GLUTE BAND AROUND FEET AND HEELS
ON EDGE OF BENCH FOR DORSIFLEXION
4 SETS : 25-25-25-25

SUPERSET WITH

 ANKLE EVERSION & AVERSION
BODYWEGHT MOTION ONLY
MAY NEED TO PHSICALLY MOVE YOUR ANKLE TO ASSIST THE MOTIONS
3 SETS : 15-15-15

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1. BB GOOD MORNING
INSIDE HIP WIDTH STANCE
OFF THE RACK PINS
4 SETS : 12-12-10-8 + REST PAUSE 4
TEMPO CUE : 3:1:1

2. REVERSE DECLINE DB LYING LEG CURL
DB HELD BETWEEN FEET
4 SETS : 12-12-10-8 + ISO HOLD ON CONTRACTION + DROP 8
TEMPO CUE : 3:0:1

3. BB DEADLIFT
CONVENTIONAL STANCE
3 WARM UP SETS
4 SETS : 5-5-3-3 + DROP 3 + DROP 3
TEMPO CUE : 2:1:2

4. SUMO STANCE BB BOX SQUAT
LOW BAR LOADED
BOX HEIGHT TO BELOW PARALLEL
WORK TO YOUR MOBILITY LEVEL
4 SETS : 8-8-6- (4-3-2 CLUSTER SET)

5.  LEG PRESS
HIP WIDTH STANCE & FEET LOW ON PLATFORM
3 SETS : 20-20-20
TEMPO CUE : 2:1:1

6. GLUTE HAM ROLLER/RAISE
SUB : SEATED LEG CURL
HIP WIDTH STANCE
3 SETS : FAILURE

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SHOULDERS/BICEPS
LIGHT CHEST/NECK

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PREHAB/ACTIVATION/MOBILITY

THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY

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1. LYING CABLE CROSSOVER
REAR DELT FLY
BACK SUPPORTED ON FLAT BENCH
HIGH PULLEY POSITION
4 SETS : 12-12-12-12 + DROP 10
TEMPO CUE : 2:0:1

SUPERSET WITH

CABLE UPRIGHT ROW
WIDE OVERHAND GRIP
4 SETS : 12-12-12-12
TEMPO CUE : 1:1:1

2. SEATED DB SHOULDER PRESS
PRESS UP AND IN TO THE TOP POSITION
3 WARM UP SETS
4 SETS : 5-5-5-5 + DROP 5
TEMPO CUE : 2:1:1

3. CHEST FOCUSED DIPS
ADD DIP BELT IF NEEDED
4 SETS : 12-12-10-8 + DROP 8
TEMPO CUE : 2:0:1

4. STANDING BENT ARM DB LATERAL RAISE
4 SETS : 15-15-15-15 + DROP 10
TEMPO CUE : 1:0:1

SUPERSET WITH

 SEATED CABLE CROSSOVER REAR DELT PULLBACK
PULL BACK TO Y POSITION
4 SETS : 15-15-15-15 + DROP 10

5. HIGH INLCINE DB COMMORFORD CURL
VERY WIDE POSITION
3 SETS : 12-10-8 + REST PAUSE 4

6. STANDING DB HAMMER CURL
3 SETS : 15-15-15

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NECK
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*done with head harness and cable setup

1. SIDE LYING NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 15-15

2. *INCLINE LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 15-12-10

3. *LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 15-12-10

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ACCESSORY WORK

A. ALPHA GLUTES  (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
B. LOWER ABS OR AB CIRCUIT (SEE MENU ABOVE)

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RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
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ACCESORY WORK MENU LINK IS OUT IN THE WORKOUT LINKS AREA

ALPHA GLUTES | NECK | CALVES | ABS | MOBILITY WORK | CONDITIONING

1. JOIN “ALPHA GLUTES” TO INCORPORATE THOSE WORKOUTS
2. LOOK AT THE ACCESSORY WORK IN THESE WORKOUTS
THAT YOU AREN’T CURRENTLY DOING
3. FIX YOUR LEAKS!

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LATS/TRAPS
TRICEPS
POSTERIOR CALVES

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PREHAB/ACTIVATION/MOBILITY

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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POSTERIOR CALVES
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1. UNILATERAL STANDING DONKEY CALF RAISE
UNILATERAL DB LOADING & TOES ELEVATED
4 SETS : 12-12-12-12
TEMPO CUE : 2:1:1

2. UNILATERAL SEATED CALF RAISE
TOES ELEVATED
3 SETS : 15-15-15
TEMPO CUE : 2:3:1

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1. CLOSE D GRIP LAT PULLDOWN
ELBOWS TIGHT TO SIDES
FOCUS ON THE LOWER LATS
4 SETS : 15-15-12-12 + REST PAUSE 6
TEMPO CUE : 3:1:1

2. WIDE GRIP PULL UP
 ONLY PULL UP TO A MID/UPPER BACK CONTRACTION
4 SETS : FAILURE + REST PAUSE FAILURE
TEMPO CUE : 2:0:1

3. SEATED CABLE ROW
INSIDE SHOULDER WIDTH GRIP
LEAN FWD TOWARDS CABLE SETUP
4 SETS : 15-15-12-12 + DROP 12
TEMPO CUE : 3:0:1

4. BENT OVER SUPINATED BB ROW
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-10-8 + REST PAUSE 4
TEMPO CUE : 2:0:1

SUPERSET WITH

STANDING DB SHRUG
TRY AND ROUND THORACIC SPINE FOR
MORE TRAP STRETCH AND ISLOATION
4 SETS : 8-8-8-8

5. SMITH MACHINE JM PRESS
SHOULDER WIDTH GRIP
4 SETS : 12-12-10-8 + DROP 8

6. STANDING CABLE CROSSOVER KATANA EXTENSION
NO ATTACHMENTS AND CABLES ARE BEIND THE HEAD
EXTEND TRICEPS OUT FROM THE EARS
PULLEY SET AT JUST ABOVE SHOULDER HEIGHT
4 SETS : 12-12-12-12

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ACCESSORY WORK

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

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QUADS/HAMSTRINGS
LIGHT GLUTES

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PRE-HAB/ACTIVATION/MOBILITY

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.  DB FRONT RACK
BULGARIAN SPLIT SQUAT

4 SETS : 12-12-10-8 + REST PAUSE 4
TEMPO CUE : 2:0:1

2. CANNONBALL BB SQUAT
HEELS CLOSE TOGETHER AND TOES OUT
ELEVATED HEELS
3 WARM UP SETS
4 SETS : 5-5-5- (4-3-2 CLUSTER)
TEMPO CUE : 3:2:1

3. UNILATERAL SEATED LEG EXTENSION
4 SETS : 15-15-15-15 + DROP 15
PLAY WITH LEG SPACINGS
TEMPO CUE : 1:1:1

4. DB LOADED BACK EXTENSION
INSIDE HIP WIDTH STANCE
NEUTRAL SPINE POSITION
DB HELD IN FRONT OF YOU
4 SETS : 12-12-10-8
TEMPO CUE : 3:0:1

5. LEG PRESS
SETS 1 AND 2 : SUMO STANCE
SETS 3 AND 4 : INSIDE HIP WIDTH STANCE
4 SETS : 20-15-20-15
TEMPO CUE : 2:0:1

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CHEST/SHOULDERS
TRAPS/CALVES

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PRE-HAB/ACTIVATION/MOBILITY

SHOULDER OPENERS
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS

SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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 CALVES
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1A. STANDING UNILATERAL
BENT KNEE CALF RAISE

3 SETS : 12-12-12 + DROP 12
TEMPO CUE : 2:3:1

2. SPLIT STANCE BB CALF RAISE
SHORTER SPLIT STANCE
RAISE UP ONTO THE TOES ON BOTH FEET
MAKE SURE TO DO BOTH WAYS FOR EACH SET
3 SETS : 10-10-10
TEMPO CUE : 2:3:1

SUPERSET WITH

2. ROCKING TIB RAISE
ROCK FROM PLANTAR FLEXION INTO DORSIFLEXION
3 SETS : 15-15-15
TEMPO CUE : 1:0:1
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1.  LYING BB PULLOVER
JUST OUTSIDE SHOULDER WIDTH GRIP
I LIKE TO SET PINS FOR DEPTH GUAGE
4 SETS : 10-10-10-10
TEMPO CUE : 3:0:1

2. REVERSE PEC DECK FLY
FOAM ROLLER IN FRONT OF YOUR CHEST
3 SETS : 15-15-15

SUPERSET WITH

SEATED DB LATERAL RAISE
3 SETS : 15-15-15

3.  LOW INCLINE DB BENCH PRESS
15-30 DEGREE INCLINE
3 WARM UP SETS
4 SETS : 5-5-5- (4-3-2 CLUSTER)
TEMPO CUE : 2:1:1

4. SEATED CABLE FLY
FOAM ROLLER BEHIND YOUR SCAPS
4 SETS : 12-12-12-12 + DROP 10
TEMPO CUE : 1:0:1

5. HIGH INCLINE SMITH MACHINE PRESS
60-75 DEGREE ANGLE
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-10-8 + REST PAUSE 4
TEMPO CUE : 2:1:1

6. STANDING CABLE FRONT RAISE TO
OVERHEAD POSITION
SHOULDER WIDTH GRIP
SHURG UPWARDS AT THE TOP
3 SETS : 10-10-10
TEMPO CUE : 3:0:1

SUPERSET WITH

STANDING DB SHRUG ROW
3 SETS : 12-12-12
TEMPO CUE : 2:1:1

 

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ACCESSORY WORK

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

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BACK/BICEPS
TRICEPS/NECK
FOREARMS

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PRE-HAB/ACTIVATION/MOBILITY

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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NECK
————————————————————

*done with head harness and cable setup

1. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 15-15

2. *INCLINE LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 15-12-10

3. *LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 15-12-10

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1. LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 15-15-15

2. STANDING CABLE STRAIGHT ARM PULLDOWN
DONE UNILATERALLY WTH NO ATTACHMENT
4 SETS : 12-12-12-12

SUPERSET WITH

CHEST SUPPORTED MACHINE ROW
SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12

3. STANDING BB CURL
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-10-8 + REST PAUSE 4

SUPERSET WITH

LYING DB SKULL CRUSHER
4 SETS : 12-12-10-8 + REST PAUSE 4

4. CROSS BODY UNILATERAL DB CURL
4 SETS : 15-15-15-15

SUPERSET WITH

ROPE TRI PRESSDOWN
4 SETS : 15-15-15-15

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FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15

SUPERSET WITH

2. DB SUPINATION + PRONATION
2 SETS : 15-15

3. UNILATERAL DB WRIST EXTENSION
BENCH SUPPORTED
3 SETS : 20-20-20

SUPERSET WITH

BB WRIST FLEXION
BENCH SUPPORTED
3 SETS : 20-20-20

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ACCESSORY WORK

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

 

*******

 

****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. ALSO YOU COULD BE ON ADVANCED MANAGEMENT AND BE USING THE WORKBOOK TOOL AS WELL. THAT NEEDS TO BE FILLED OUT AND SENT WEEKLY AS WELL.

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