01
22
2021

DAILY TRAINER | JAN 23 THRU 30

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

30-10-30 METHOD: 30-second slow negative repetition, followed immediately by 10 faster
positive/negative reps (one second up, two seconds down) with controlled
turnarounds, followed by a finishing 30-second negative rep.

SUPERSETS
DROP SETS
REST PAUSES
PROGRESSIVE OVERLOAD
BODYBUILDING
POWERLIFTING
HIGH REPS

___________________________________

THIS WEEKS ALL NEW SPLIT

FEATURING TRANING CONTENT
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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 CALVES
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1. SEATED LEGS HANGING DB TIB RAISE
HOLD DB BETWEEN FEET AND USE
DORSIFLEXION
4 SETS : 20-20-20-20

SUPERSET WITH

DONKEY CALF RAISE
TOES ELEVATED AND STIFF LEGGED
POSITION FOR DEEP STRETCH
3 SETS : 15-15-15

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1. UNILATERAL DB RDL
REAR FOOT ELEVATED
DB LOADING ON LEAD LEG SIDE
3 SETS : 8-8-8 + DROP 8
TEMPO CUE : 2:1:1

2. NORDIC LEG CURL

INSIDE HIP WIDTH STANCE
BAND DELOAD OR INVERSE CURL MACHINE
4 SETS : FAILURE
TEMPO CUE : 3:1:1

3. SUMO DEADLIFT
MEDIUM SUMO STANCE
3 WARM UP SETS
4 SETS : 4-4-4-4 + DROP 8

4. BB GOOD MORNING
FEET TOGETHER
SET PINS IN RACK FOR BOTTOM RANGE SAFETY
4 SETS : 10-10-10 (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

5.  BODYWEIGHT LEG EXTENSION/
ANTERIOR CHAIN DEVELOPER
BAND DELOAD
4 SETS : FAILURE
TEMPO CUE : 3:1:1

6. BB HACK SQUAT
BB HELD BEHIND YOU
HIP WIDTH STANCE WITH TOES OUT
HEELS ELEVATED
4 SETS : 8-8-8-8 + DROP 8

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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

______________________________________

1. LOW INCLINE CHEST SUPPORTED 
DB REAR DELT SWING
3 SETS : 25-25-25
TEMPO CUE : FAST BUT CONTROLLED

SUPERSET WITH

STANDING EZ BAR SHOULDER
EXTERNAL ROTATION
OUTSIDE SHOULDER WIDTH GRIP
PULL UP AND BACK TO 90/90 POSITION
3 SETS : 10-10-10-10
TEMPO CUE : 1:0:1

2. STANDING BENT ARM DB LATERAL RAISE
3 SETS : 20-20-20
TEMPO CUE : 1:0:1

SUPERSET WITH

SEATED DB LATERAL SWING RAISE
ONLY ABOUT  1/2 OF A FULL RAISE USING
A WEIGHT YOU CAN’T FULL RANGE LIFT
3 SETS : 10-10-10

3. SEATED MACHINE SHOULDER PRESS
3 WARM UP SETS
4 SETS : 8-8-8- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

4. CHEST FOCUSED
GIRONDA DIP

NEUTRAL GRIP
4 SETS : FAILURE
TEMPO CUE : 2:1:1

SUPERSET WITH

SEATED REAR DELT CABLE ROW
DOWWARD TRACKING MOTION FOR
MAX SHOULDER EXTENSION
4 SETS : 12-12-12-12

5. STANDING CABLE CURL
SHOULDER WIDTH GRIP
3 SETS : 10-10- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

6. HIGH INCLINE BACK
SUPPORTED DB HAMMER
GRIP DRAG CURL
3 SETS : 10-10-10 + REST PAUSE FAILURE

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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 UNILATERAL
DB CALF RAISE
TOES ELEVATED
4 SETS : 10-10-10- (10-30-10)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

2. SEATED UNILATERAL CALF RAISE
TOES ELEVATED
3 SETS : 20-20-20
TEMPO CUE : 2:3:1

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1. UNILATERAL DB ROW
FROM BENCH POSITION
4 SETS : 10-10-10-10 + DROP 5
TEMPO CUE : 2:1:1

2. CHEST SUPPORTED MACHINE ROW
JUST OUTSIDE SHOULDER WIDTH
NEUTRAL GRIP
I ADD BAND TENSION TO THIS ONE
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 2:0:1

3. STANDING STRAIGHT ARM LAT PULLDOWN
JUST OUTSIDE SHOULDER WIDTH GRIP
SET INTO THE LOWER LATS
4 SETS : 20-20-10-10
TEMPO CUE : 2:0:1

4. CLOSE D GRIP LAT PULLDOWN
4 SETS : 8-8-8-8 + DROP 10
TEMPO CUE : 2:0:1

SUPERSET WITH

CLOSE D GRIP REVERSE SHRUG
USE SAME LAT PULLDOWN SETUP
4 SETS : 8-8-8-8

5. NEUTRAL GRIP DB BENCH PRESS
ELBOWS TIGHT FOR TRICEPS RECRUITMENT
4 SETS : 10-10-10-10

6. TRICEPS CABLE PRESSDOWN
VERY WIDE OVERHAND 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

_______________________________________________________

1.  SMITH MACHINE SPLIT SQUAT
MEDIUM STRIDE LENGTH
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 2:0:1

2. BB FRANKENSTEIN PIN SQUAT
ATHLETIC STANCE WITH TOES OUT
HEELS ELEVATED
3 WARM UP SETS
4 SETS : 4-4-4 – (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

3. UNILATERAL SEATED LEG EXTENSION
4 SETS : 10-10-10-10 + DROP 5
TEMPO CUE : 2:1:1

4. LYING LEG CURL
4 SETS : 10-10-10 (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

5. KNEELING DB + BAND RESISTED
GOBLET SQUAT

BAND RESISTANCE SET ACROSS YOUR HIPS
DB HELD IN GOBLET POSITION
KEEP TORSO UPRIGHT
3 SETS : 20-20-20 (ISH)
*JUST GO HARD ON THESE AND DON’T WORRY
ABOUT THE REPS

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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
—————————–
1. UNILATERAL DONKEY CALF RAISE
TOES ELEVATED & DB LOADING
3 SETS : 10-10-10 + REST PAUSE 5
TEMPO CUE : 2:3:1

2. ROCKING TIB RAISE
ROCK FROM PLANTAR FLEXION INTO DORSIFLEXION
3 SETS : 20-20-20

SUPERSET WITH

BODYWEIGHT SQUATTED CALF RAISE
RAISE ONTO TOES FROM BOTTOM OF
SQUAT POSITION
3 SETS : FAILURE
___________________________________________________________

1.  UNILATERAL DB LATERAL RAISE
DONE FROM STANDING POSITION
3 SETS : 20-20-20
TEMPO CUE : 1:0:1

SUPERSET WITH

CHEST SUPPORTED DB BUTTERFLY RAISE
LIKE A BUTTERFLY SWIMMING STROKE
3 SETS : 8-8-8

2. UNILATERAL DB BENCH PRESS
TEMPO CUE : 2:1:1
3 SETS : 8-8-8 + DROP 8

3.  SMITH MACHINE DECLINE BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
3 WARM UP SETS
4 SETS : 8-8-8- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

4. LYING CABLE FLY
DONE FROM FLAT BENCH
NO ATTACHMENTS ON CABLES
NEUTRAL GRIP POSITION
4 SETS : 10-10-10-10 + DROP 10
TEMPO CUE : 2:0:1

5. SEATED MACHINE SHOULDER PRESS
OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 10-10- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

6. BANDED PUSH UP
USE A BOX OR BENCH FOR AN ELEVATED
FRONT END POSITION FOR YOUR HANDS.
BACK GOES IN EACH HAND AND WRAPS
AROUND YOUR BACK FOR TENSION.
3 SETS : FAILURE
TEMPO CUE : 2:1:1

SUPERSET WITH

UNILATERAL STANDING
DB SHRUG

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

 

———————————————————————

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 : 10-10-10-10 + DROP 10

2. SNATCH GRIP LAT PULLDOWN 
4 SETS : 10-10-10- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

3. DB ROW FROM BACK EXTENSION
MACHINE
USE 45 DEGREE HYPER OR BACK EXTENSION
TO HOLD POSITION AND DB ROW WORKS
AROUND THAT BRACED POSITION
3 SETS : 10-10-10

3. STANDING CABLE CURL
INSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10-10 + DROP 5

SUPERSET WITH

SINGLE DB TRICEPS PRESS
BOTH HANDS ON A SINGLE DB AND
PERFORM LIKE A BENCH PRESS.
PALMS UP INTO THE DB HEAD
4 SETS : 20-20-10-10 + REST PAUSE 5

4. UNILATERAL STANDING
CABLE ARCHER CURL
CABLE SET TO SHOULDER HEIGHT
4 SETS : 10-10-10-10 + DROP 10

SUPERSET WITH

UNILATERAL CABLE TRI PRESSDOWN
NO ATTACHMENTS NEEDED
4 SETS : 20-20-10-10 + REST PAUSE 5

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

SUPERSET WITH

DB WRIST FLEXION
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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