01
29
2021

NEW | DAILY TRAINER | JAN 30 THRU FEB 6

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 + DOUBLE 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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ANTERIOR CALVES
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1. STANDING TIB RAISE 
ROCK FROM HEELS TO TOES FROM DORSIFLEXION
TO PLANTAR FLEXION
4 SETS : 20-20-20-20

SUPERSET WITH

SEATED BAND TIB RAISE
LIGHT BAND AROUND FEET RESISTING DORSIFLEXION
3 SETS : 15-15-15

___________________________________________________________

1. BB GOOD MORNING
VARY STANCE EACH SET
1 : SUMO 2 : JUST OUTSIDE HIP WIDTH
3 : JUST INSIDED HIP WIDTH 4 : FEET TOGETHER
4 SETS : 12-12-12- (30-10-30)

2. SUMO STANCE BB BOX SQUAT
MEDIUM SUMO STANCE
BOX SET TO YOUR MOBILITY LEVEL
4 SETS : 12-10-8-20
TEMPO CUE : 3:1:1

3. ROMANIAN DEADLIFT
HIP WIDTH STANCE
3 WARM UP SETS
4 SETS : 8-6-4-8 + REST PAUSE 4 + REST PAUSE 2

4. LYING LEG CURL
FEET TOGETHER
USE DB, CABLE WITH LOOP, OR MACHINE
4 SETS : 8-8-8 (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

5.  SMITH MACHINE HACK SQUAT
JUST OUTSIDE HIP WIDTH STANCE
WALK FEET OUT IN FRONT OF YOU A BIT
SO YOU CAN SIT DEEP INTO THE SQUAT
4 SETS : 12-10-8-20
TEMPO CUE : 3:1:1

6. REVERSE HYPER
LEGS TOGETHER
3 SETS : 20-20-20

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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. SEATED CABLE REAR DELT FLY
SLIGHT DOWNWARD CABLE MOTION
FOR SHOULDER EXTENSION
3 SETS : 15-15-15
TEMPO CUE : FAST BUT CONTROLLED

SUPERSET WITH

SEATED 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. HIGH INCLINE CHEST SUPPORTED
SUPINATED DB LATERAL RAISE
UNDERHAND GRIP POSITION
3 SETS : 15-15-15
TEMPO CUE : 1:0:1

SUPERSET WITH

SEATED DB BENT ARM LATERAL RAISE
ONLY FOCUS ON THE MEDIAL DELT AND IT
REALLY SHORTENS THE RANGE
3 SETS : 10-10-10

3. STANDING DB SHOULDER PRESS
1-2 WARM UP SETS
LEAN UP AGAINST RACK FOR STABILITY
5 SETS : 8-6-4-8 – (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

4. NEUTRAL GRIP DB DECLINE
BENCH PRESS
4 SETS : 12-10-8-20
TEMPO CUE : 2:1:1

SUPERSET WITH

BENT OVER DB REAR DELT PULLBACK
SUPINATED GRIP AND PULLING STRAIGHT BACK BEHIND YOU
INTO THE REAR DELT AND NOT TO THE SIDES
4 SETS : 12-12-12-12

5. STANDING CABLE CURL
INSIDE SHOULDER WIDTH GRIP
3 SETS : 12-12-12

6. DB CONCENTRATED COMMORFORD CURL
JUST ROLL YOUR PINKY UPWARDS AND
ACTIVATE THE LONG HEAD
3 SETS : 12-12- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

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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
BENT KNEE DB CALF RAISE
TOES ELEVATED
DB LOADED ON WORKING LEG
4 SETS : 10-10-10- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

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

______________________________________

1. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8- (30-10-30)
TEMPO CUE : 2:1:1
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

SUPERSET WITH

STANDING HUNCHED DB SHRUGS
ROUND THORACIC SPINE
4 SETS : 12-12-12-12
TEMPO CUE : 2:1:1

2. CHEST SUPPORTED BB ROW
JUST OUTSIDE SHOULDER WIDTH GRIP
USE HIGH BENCH FOR CLEARANCE
4 SETS : 12-10-8-20
TEMPO CUE : 2:0:1

3. UNILATERAL SEATED CABLE ROW
D GRIP HANDLE
4 SETS : 12-12-12-12
TEMPO CUE : 2:0:1

4. SNATCH GRIP PULL UP
BEHIND THE HEAD
USE LAT PULLDOWN IF YOU CAN’T DO PULL UPS
4 SETS : FAILURE
12 REP IF YOU DO LAT PULLDOWN
TEMPO CUE : 2:0:1

SUPERSET WITH

STANDING CABLE STRAIGHT ARM PULLDOWN
SHOULDER WIDTH OVERHAND GRIP
4 SETS : 8-8-8-8

5. SEATED ROPE OVERHEAD TRI EXTENSION
4 SETS : 12-12-12- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

6. BODYWEIGHT TRICEP EXTENSION/PUSH UP
USE A FLAT BENCH WITH PALMS DOWN AND CLOSE TOGETHER
FEET WILL BE ON THE FLOOR
IMAGINE YOU’RE DOING A TRI PRESSDOWN
3 SETS : FAILURE

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ACCESSORY WORK

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

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QUADS/ADDUCTORS
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.  SEATED MACHINE ADDUCTION
4 SETS : 15-15-15- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE
TEMPO CUE : 2:0:1

SUPERSET WITH

LYING LEG CURL
HIP WIDTH STANCE
4 SETS : 12-12-12-12

2. LINEAR HACK SQUAT
SUB : BB HACK IF NEEDED
ATHLETIC STANCE WITH TOES OUT
HEELS ELEVATED
2 WARM UP SETS
4 SETS : 12-10-8- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

3. BB BULGRAIAN SPLIT SQUAT
HIGH BAR SQUAT LOADED
(TRY IT WITH A DEFICIT FOR MORE GLUTES)
1 WARM UP SET
4 SETS : 8-6-4-8 +REST PAUSE 4
TEMPO CUE : 2:1:1

4. SINGLE LEG HAMSTRING THRUST
INSTEAD OF FOCUSING ON PUSHING HIPS UP
DRIVE THEM FORWARD AND FOCUS ON THE
HAMSTRING CONTRACTION.
USE A SHORT STRIDE LENGTH THAT YOU CAN KEEP
YOUR FOOT ON THE FLOOR AND NOT GO UP ON TO
YOUR TOES.
4 SETS : 10-10-10 (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

5. SMITH MACHINE CANNONBALL
STANCE SQUAT
4 SETS : 12-12-12-12
HEELS ELEVATED WITH CLOSE V STANCE
KEEP SPINAL POSITION VERTICAL
3 SETS : 20-20-20

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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
 ______________________________________
—————————–
 CALVES
—————————–
1. STANDING SMITH MACHINE CALF RAISE
INSIDE HIP WIDTH STANCE
3 SETS : 12-12-12 + REST PAUSE 8
TEMPO CUE : 2:3:1

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

___________________________________________________________

1.  SEATED DB SUPINATED EXTERNAL ROTATION
SLIGHLY LEAN FWD
3 SETS : 12-12-12
TEMPO CUE : 1:0:1

SUPERSET WITH

KNEELING DB LATERAL RAISE
KNEELING ON BENCH
3 SETS : 12-12-12

2. SMITH MACHINE LOW INCLINE
GUILLOTINE PRESS
BAR LINED UP OVER THROAT
ELBOWS OUT AND DON’T GO TOO DEEP
PROTECT YOUR SHOULDERS AND FEEL THE CHEST OUT
4 SETS : 12-12-12-12

3.  SLIGHT DECLINE DB BENCH PRESS
3 WARM UP SETS
4 SETS : 8-6-4-8 + DROP 8
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

4. LOW INCLINE DB FLY
KEEP DB’S IN THUMBS UP POSITION
YOUR PALMS WON’T BE FACING UP EVER
NEUTRAL GRIP POSITION
3 SETS : 12-12-12
TEMPO CUE : 2:0:1

SUPERSET WITH

HIGH TO LOW CABLE DIP FLY
KINDA IMAGINE YOU’RE DOING A DIP
BUT WITH THE CABLE TENSION ON THE
D GRIP HANDLES
3 SETS : 12-12-12

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. BB PULLOVER
JUST OUTSIDE SHOULDER WIDTH GRIP
FROM FLAT BENCH POSITION
3 SETS : 12-12-12
TEMPO CUE : 2:1:1

SUPERSET WITH

KNEELING SUPINATED DB SHRUG
KNEEL ON BENCH
PULL UP AND BACK INTO 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. CLOSE D GRIP LAT PULLDOWN
D GRIP HANDLE
3 SETS : 12-12-12

2. PULL UP
WIDE GRIP
TRAIN THE MID/UPPER BACK CONTRACTION
4 SETS : FAILURE
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE

3. SEATED D GRIP MID ROW
SHOULDER WIDTH NEUTRAL GRIP
PULL STRAIGHT AT OUT TO MID BACK
3 SETS : 20-20-20

3. STANDING UNILATERAL CABLE CURL
FACE AWAY FROM CABLE
4 SETS : 12-12-12-12

SUPERSET WITH

DB PRONATED TRICEPS PRESS
MIX A BENCH PRESS AND TRI EXTENSION
TOGETHER.
DONE FROM A
BENCH PRESSING POSITION
4 SETS : 12-12-12-12

4. STANDING
 DB HAMMER CURL
4 SETS : 20-20-12-12

SUPERSET WITH

UNILATERAL NEUTRAL CABLE TRI PRESSDOWN
NO ATTACHMENTS NEEDED
4 SETS : 20-20-12-12

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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
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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