01
15
2021

DAILY TRAINER | JAN 16 THRU 23

By Adam 0

Daily Trainer


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PERSONAL FB : ADAM HUNSAKER

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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 OVERLOAD
BODYBUILDING PYRAMIDS
POWERLIFTING PYRAMIDS
HIGH REPS

___________________________________

THIS WEEKS ALL NEW SPLIT

FEATURING 2 POSTERIOR CHAIN CREATIONS
FROM ” THE MUSCLE MECHANIC ”

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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. UNILATERAL GLUTE BAND TIB RAISE
USE LIGHT BAND AROUND FOOT TO
RESIST ANKLE DORSIFLEXION
4 SETS : 20-20-20-20

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. SUMO STANCE SMITH MACHINE SQUAT
LOW BAR POSITION AND WIDE SUMO STANCE
4 SETS : 20-15-10-8 + REST PAUSE 4
TEMPO CUE : 2:1:1

2. BODYWEIGHT LEG CURL


INSIDE HIP WIDTH STANCE
USE OBTUSE LEG ANGLE FOR HAMSTRINGS
4 SETS : FAILURE
TEMPO CUE : 3:1:1

3. ROMANIAN DEADLIFT
HIP WIDTH STANCE
3 WARM UP SETS
4 SETS : 8-8-8 (6/4/2 CLUSTER SET)
TEMPO CUE : 2:1:1

4. UNILATERAL LEG CURL
SEATED, LYING, OR STANDING
4 SETS : 12-12-12-12

5.  CLOSE STANCE SMITH MACHINE SQUAT
HIGH BAR POSITION
INSIDE HIP WIDTH STANCE WITH  TOES
SLIGHLTY OUT
4 SETS : 20-15-10-8 + DROP 8
TEMPO CUE : 2:1:1

6. SHORT STRIDE SPLIT SQUAT
USE A FAST REP TEMPO IF POSSIBLE
DB LOADING IF NEEDED
2 SETS : 50-50 (25 IN EACH STANCE)

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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 REAR DELT PULLBACK
BACK SUPPORTED ON FLAT BENCH
CROSS CABLES AND PULL BACK TO Y POSITION
4 SETS : 12-12-12-12
TEMPO CUE : 1:0:1

SUPERSET WITH

EZ BAR REVERSE GRIP FRONT RAISE
SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
TEMPO CUE : 1:0:1

2. HIGH INCLINE CHEST SUPPORTED DB LATERAL RAISE
4 SETS : 12-12-12-12
TEMPO CUE : 2:1:1

SUPERSET WITH

STANDING DB HEAVY PARTIAL LATERAL RAISE
ONLY ABOUT  1/3 OF A FULL RAISE USING
A WEIGHT THATS TOO HEAVY TO FULLY RAISE
4 SETS : FAILURE

3. SEATED HIGH INCLINE DB SHOULDER PRESS
3 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 12
TEMPO CUE : 2:0:1

4. SMITH MACHINE SLIGHT DECLINE PRESS
OUTSIDE SHOULDER WIDTH GRIP
SMALL DECLINE POSITION
4 SETS : 12-12-12-12
TEMPO CUE : 2:1:1

SUPERSET WITH

BENT OVER DB SUPINATED REAR DELT FLY
PULL INTO REAR DETLS. FEEL IT OUT
4 SETS : 12-12-12-12

5. STANDING CABLE ARCHER CURL
DONE UNILATERALLY WITH CABLE
SET AT ABOUT SHOULDER HEIGHT
3 SETS : 12-12-12

6. STANDING DB HAMMER CURL
3 SETS : 20-20-20

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NECK
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*done with head harness, cable. db, or weight plate

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. STANDING SMITH MACHINE CALF RAISE
SETS 1  AND 2 : FEET TOGETHER
SETS 3 AND 4 : HIP WIDTH AND TOES OUT
4 SETS : 12-12-12-12 + REST PAUSE 6
TEMPO CUE : 2:1:1

2. UNILATERAL BENT KNEE DB 
CALF RAISE
TOES ELEVATED
3 SETS : 12-12-12
TEMPO CUE : 2:3:1

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1. DB NEUTRAL PULLOVER
DB IN EACH HAND IN NEUTRAL POSITION
FLAT BENCH BACK SUPPORTED
4 SETS : 12-12-12-12 + REST PAUSE 4
TEMPO CUE : 3:1:1

2. CLOSE D GRIP LAT PULLDOWN
PULL INTO LOWER LAT FOCUS
ELBOWS IN TIGHT
4 SETS : 20-15-10-8 + DROP 8
TEMPO CUE : 2:0:1

3. CHEST SUPPORTED MACHINE ROW
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8  + DROP 8
TEMPO CUE : 2:0:1

4. UNILATERAL STANDING CABLE
STRAIGHT ARM PULLDOWN
ROPE ATTACHMENT OR NO ATTACHMENT
4 SETS : 20-15-10-8
TEMPO CUE : 2:0:1

SUPERSET WITH

STANDING DB SHRUG
ROUND YOUR THORACIC SPINE
4 SETS : 8-8-8-8

5. CLOSE GRIP BB FLOOR PRESS
INSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12

6. D GRIPS TRICEP REVERSE GRIP PRESSDOWN
USE 2 D GRIP HANDLES WITH SUPINATED GRIP
3 SETS : 20-20-20

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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.  SUMO STANCE LEG PRESS
MAX WIDTH AND TOES OUT
4 SETS : 20-15-10-8
TEMPO CUE : 2:0:1

2. FRONT FOOT ELEVATED DB
SPLIT SQUAT
FRONT FOOT ELEVATED A FEW INCHES.
SINGLE DB LOADING (OFF HIP) AND USE SOMETHING
TO HANG ONTO FOR STABILITY.
ATHLETIC STANCE
3 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 3:1:1

3. DB GOBLET CANNONBALL SQUAT
SINGLE DB LOADED AND USE SOMETHING
TO GRAB ON FOR STABLITY
4 SETS : 12-12-12-12 + REST PAUSE 6
TEMPO CUE : 2:1:1

4. NORDIC HIP EXTENSION


4 SETS : FAILURE
TEMPO CUE : 3:0:1

5. SEATED LEG EXTENSION
1 GIANT DROP SET : 12-10-8-6-4-2-0
DROP AS MANY TIMES AS YOU CAN FOLLOWING
THIS PYRAMID WITHOUT DYING

 LYING LEG CURL
1 GIANT DROP SET : 12-10-8-6-4-2-0
DROP AS MANY TIMES AS YOU CAN FOLLOWING
THIS PYRAMID WITHOUT DYING

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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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1. STANDING UNILATERAL
BENT KNEE CALF RAISE
TOES ELEVATED & DB LOADING
3 SETS : 12-12-12
TEMPO CUE : 2:3:1

2. DONKEY CALF RAISE
LONG PAUSES ON THE STRETCH POSITION
3 SETS : 10-10-10
TEMPO CUE : 2:3:1

SUPERSET WITH

ROCKING TIB RAISE
ROCK FROM PLANTAR FLEXION INTO DORSIFLEXION
3 SETS : 15-15-15
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1.  STANDING CABLE REAR DELT PULLBACK
CABLE SET JUST BELOW SHOULDER HEIGHT
4 SETS : 12-12-12-12
TEMPO CUE : 2:0:1

SUPERSET WITH

STANDING DB BENT ARM LATERAL RAISE
TRY AND BRING DB’S BEHIND YOU IN
THE BOTTOM END FOR STRETCH
4 SETS : 12-12-12-12

2. SMITH MACHIINE GUILLOTINE BENCH PRESS
LOW INCLINE BENCH SETTING
OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 20-20-20

3.  SLIGHT DECLINE DB BENCH PRESS
NEUTRAL DB POSITION
3 WARM UP SETS
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 2:1:1

4. PEC DECK FLY
4 SETS : 20-15-10-8 + DROP 8
TEMPO CUE : 2:0:1

5. SEATED MACHINE SHOULDER PRESS
4 SETS : 12-12-12-12
TEMPO CUE : 2:1:1

6. CHEST SUPPORTED DB BUTTERFLY RAISE
INCLINE CHEST SUPPORTED
3 SETS : 12-12-12
TEMPO CUE : 2:1:1

SUPERSET WITH

DB INCLINE SHRUG
INCLINE CHEST SUPPORTED
3 SETS : 20-20-20
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, cable. db, or weight plate

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

______________________________________________


1. SEATED CABLE ROW
D GRIP HANDLE
4 SETS : 20-20-20-20

2.REVERSE GRIP BB BENT OVER ROW
STAT A TAD MORE UPRIGHT FOR
UPPER BACK CONNECTION
4 SETS : 8-8-8-8

SUPERSET WITH

STANDING CABLE STRAIGHT ARM PULLDOWN
ROPE ATTACHEMENT
CONNECT WITH THE LOWER LATS
4 SETS : 12-12-12-12

3. EZ BAR PREACHER CURL
USE THE 90 DEGREE SIDE OF THE PREACHER
4 SETS : 12-12-8-8 + DROP 8

SUPERSET WITH

TRICEP BENCH DIPS/DB SKULL CRUSHER
AS SOON AS YOU FAIL BENCH DIPS IMMEDIATELY
HIT THE SKULL CRUSHER FOR THE REP SCHEME
4 SETS : FAILURE / 8-8-8-8

4. INCLINE BACK SUPPORTED
DB DRAG CURL
PERFORM LIKE A STANDING DRAG CURL
ONLY FROM THIS POSITIONING
4 SETS : 12-12-12-12  + REST PAUSE 6

SUPERSET WITH

REVERSE GRIP BB BENCH PRESS
4 SETS : 12-12-12-12 + REST PAUSE 6

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FOREARMS
FLEXORS/EXTENSORS
————————————————————-

1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15

SUPERSET WITH

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

3. CABLE WRIST EXTENSION
3 SETS : 20-20-20

SUPERSET WITH

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

__________________________________

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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