ALL NEW | DAILY TRAINER | FEB 6 THRU 13
FOLLOW ME ON THE SOCIALS :
ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell
90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER
——————————————————–
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
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 ”
————————————–
HAMSTRINGS/GLUTES
LIGHT QUADS/ANTERIOR CALVES
————————————–
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
______________________________________
—————————–
ANTERIOR CALVES
—————————–
1. DB ROCKING TIB RAISE WITH PLANTAR FLEXION
ROCK FROM HEELS TO TOES FROM DORSIFLEXION
TO PLANTAR FLEXION
4 SETS : 20-20-20-20
SUPERSET WITH
ANKLE AVERSION & EVERSION
3 SETS : 15-15-15
___________________________________________________________
1. STRADDLE LIFT
MEDIUM SUMO STANCE
2 SETS : HIP EXTENSION DOMINANT (DEADLIFT)
2 SETS : FLEXION DOMINANT (SQUAT)
4 SETS : 15- (30/10/30) -15- (30/10/30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE
2. 45 DEGREE BACK EXTENSION
HIP WIDTH STANCE & NEUTRAL SPINAL POSITION
4 SETS : 15-12-10-8 + DROP 8
TEMPO CUE : 3:1:1
3. BB RACK PULL RDL
HIP WIDTH STANCE
SET PINS AT MID SHIN OR WHERE
YOUR MOBILITY ALLOWS
3 WARM UP SETS
4 SETS : 6-6-6-6 + BIG DROPSET IN WEIGHT (30/10/30)
4. SEATED LEG CURL
FEET TOGETHER
4 SETS : 6-6-6-25 WITH FASTER TEMPO
TEMPO CUE ON 1ST 3 SETS : 3:1:1
5. CANNONBALL LEG PRESS
CLOSE V STANCE LOW ON PLATFORM
4 SETS : 15-15-15-15 +DROP 15
TEMPO CUE : 2:1:1
6. SINGLE LEG HAMSTRING DRAG THRUST
INSTEAD OF FOCUSING ON PUSHING HIPS UP
DRIVE THEM FORWARD AND FOCUS ON THE
HAMSTRING CONTRACTION.
USE A SHORT STRIDE LENGTH
3 SETS : FAILURE (MATCH SIDES FOR REPS)
————————————-
SHOULDERS/BICEPS
LIGHT CHEST/NECK
————————————–
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 PULLBACK
PULL BACK TO Y POSITION/EXTERNAL ROTATION
PULLEY SET BELOW SHOULDER HEIGHT
5 SETS : 12-12-12-12-12
VERY SHORT REST PERIODS
TEMPO CUE : 2:1:1
2. LYING CABLE CROSSOVER LATERAL RAISE
LYING ON FLAT BENCH
I USE WRIST CUFFS THAT HOOK TO CABLES
VERY SHORT REST PERIODS
5 SETS : 12-12-12-12-12
TEMPO CUE : 1:0:1
3. SEATED SMITH MACHINE SHOULDER PRESS
1-2 WARM UP SETS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 6-6-6-6 + BIG DROPSET IN WEIGHT (30/10/30)
4. LYING BARBELL/EZ BAR PULLOVER
JUST OUTSIDE SHOULDER WIDTH GRIP
KEEP ARMS STRAIGHT AND FOCUS ON CHEST PULLING
3 SETS : 10-10-10
TEMPO CUE : 3:1:1
SUPERSET WITH
BANDED PUSH UP
BAND AROUND BACK
USE DB’S FOR A NEUTRAL GRIP POSITION
3 SETS : FAILURE
5. DB PREACHER CURL
3 SETS : 10-10-10 + REST PAUSE 5
6. CLOSE GRIP STANIDNG EZ BAR CURL
WAY INSIDE SHOULDER WIDTH GRIP
3 SETS : 10-10-10 + DROP 10
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE
———————————————————–
NECK
————————————————————
*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
——————————————————————————
ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH)
B. LOWER ABS OR AB CIRCUIT (SEE MENU ABOVE)
——————————–
RECOMMENDED :
ALPHA GLUTES/
ACCESSORY WORK DAY
——————————–
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!
————————————–
LATS/TRAPS
TRICEPS
POSTERIOR CALVES
————————————–
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
_____________________________________
POSTERIOR CALVES
—————————–
HIP WIDTH STANCE AND TOES ELEVATED
4 SETS : 10-10-10- (30-10-30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVESUPERSET WITH
2. ROCKING DB TIB RAISE
ROCK FROM PLATAR FLEXION INTO
DORSIFLEXION
4 SETS : 15-15-15-15
______________________________________
1. UNILATERAL LAT PULLDOWN
D GRIP WITH SLIGHT SUPINATION
4 SETS : 15-12-10-8 + DROP 8
TEMPO CUE : 2:1:1
2. CHEST SUPPORTED T BAR ROW
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 10-10-10- (30/10/30)
TEMPO CUE : 2:0:1
3. UNILATERAL BB LANDMINE ROW
USE LANDMINE UNIT
4 SETS : 12-12-12-12
TEMPO CUE : 2:0:1
4. PULL UP
OUTSIDE SHOULDER WIDTH GRIP
FOCUS ON MID/UPPER BACK CONTRACTION
4 SETS : FAILURE
TEMPO CUE : 2:0:1
SUPERSET WITH
REVERSE PEC DECK FLY
KEEP LINE AT SHOULDER HEIGHT
FOCUSING ON BACK CONTRACTION INSTEAD OF
REAR DELT ( REAR DELTS OPTIMALLY
REQUIRE MORE SHOULDER EXTENSION)
4 SETS : 12-12-12-12
5. STANDING ROPE OVERHEAD TRI EXTENSION
4 SETS : 10-10-10-10 + DROP 10
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
—————————————————————————-
ACCESSORY WORK
A. MID/UPPER ABS + OBLIQUES OR AB CIRCUIT (SEE MENU ABOVE)
—————————————
QUADS/ADDUCTORS
HAMSTRINGS/LIGHT GLUTES
—————————————
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 : 30-25-20-15
TEMPO CUE : 1:0:1
2. HIGH BAR BB SQUAT
ATHLETIC STANCE WITH TOES OUT
HEELS ELEVATED
3 WARM UP SETS
4 SETS : 6-6-6-6 + BIG DROPSET IN WEIGHT (30/10/30)
*ONE 30 SECOND NEGATIVE, THEN 10 REPS, THEN ANOTHER
30 SECOND NEGATIVE
3. FRONT FOOT ELEVATED DB FRONT RACK
SPLIT SQUAT
DB’S STACK ON YOUR SHOULDERS
3 SETS : 10-10-10 + DROP 10
TEMPO CUE : 2:1:1
4. SISSY SQUAT
LOADING : BODYWEIGHT ASSISTED/LINEAR HACK SQUAT
HIP WIDTH STANCE
4 SETS : 15-20 ISH
5. LYING LEG CURL
HEELS ELEVATED WITH CLOSE V STANCE
KEEP SPINAL POSITION VERTICAL
4 SETS : 10-10-10-10
———————————–
CHEST/SHOULDERS
TRAPS/CALVES
———————————–
PRE-HAB/ACTIVATION/MOBILITY
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
______________________________________
—————————–
CALVES
—————————–
3 SETS : 20-20-20
TEMPO CUE : 2:1:2
2. STANDING DONKEY CALF RAISE
ELEVATED TOES
LOADING WITH DIP BELT OR SMITH MACHINE
3 SETS : 15-15-15
1. UNILATERAL CHEST SUPPORTED
DB BUTTERFLY RAISE TO REAR DELT RAISE
DONE LIKE BUTTERFLY SWIM STROKE
ONCE YOU HIT 12 REPS CHANGE OVER IMMEDIATELY
TO THE REAR DELT RAISE WITH A SLIHGLTY HEAVIER DB
3 SETS : 12-12-12 (24 TOTAL WITH BOTH VARIATIONS)
TEMPO CUE : 1:0:1
2. SEATED UNILATERAL DB LATERAL RAISE
3 SETS : 15-15-15
3. BB DECLINE BENCH PRESS
3 WARM UP SETS
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 6-6-6-6 + + BIG DROPSET IN WEIGHT (30/10/30)
4. DB GUILLOTINE BENCH PRESS
ELBOWS OUT WIDE COMING IN STEEP
LIKE THE BB VARIATION
4 SETS : 15-12-10-8 + DROP 8
5. PEC DECK FLY
3 SETS : 20-20-20
TEMPO CUE : 2:0:1
6. UNILATERAL SEATED MACHINE SHOULDER PRESS
OUTSIDE SHOULDER WIDTH GRIP
SUB : DB PRESS IF YOU’RE IN A BUSY GYM OR AT HOME
3 SETS : 10-10-10 + DROPSET BILATERALLY TO FAILURE
TEMPO CUE : 2:1:1
SUPERSET WITH
HIGH TO LOW CABLE DIP/FLY
PERFORM LIKE DIP WITH CABLE HANDLES IN
HIGH TO LOW FLY SETUP
3 SETS : 10-10-10
TEMPO CUE : 2:1:1
7 INCLINE CHEST SUPPORTED SHRUG SEQUENCE
75 DEGREES – 55 DEGREES – 35 DEGREES – 15 DEGREES
USE VERY SHORT REST PERIODS (30 SECONDS)
4 SETS : 12-12-12-12
TEMPO CUE : 1:0:1
———————————————————————
ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP
FOR THESE WORKOUTS – 5$/MONTH)
—————————————————
BACK/BICEPS
TRICEPS/NECK
FOREARMS
—————————————————-
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
______________________________________
———————————————————–
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. LEANING FWD SEATED CABLE D GRIP ROW
D GRIP HANDLE
4 SETS : 15-12-10-8
2. LAT PULLDOWN
WIDE GRIP
TRAIN THE MID/UPPER BACK CONTRACTION
4 SETS : 15-12-10-8
3. STANDING DB SUPINATED CURL
4 SETS : 10-10-10-10 + DROP 10
SUPERSET WITH
SMITH MACHINE JM PRESS
MIX A BENCH PRESS AND SKULL CRUSHER
TOGETHER. DONE FROM A
BENCH PRESSING POSITION
4 SETS : 10-10-10-10 + DROP 10
4. STANDING DB HAMMER CURL
3 SETS : 25-25-25
SUPERSET WITH
TRICEPS ROPE PRESSDOWN
NO ATTACHMENTS NEEDED
3 SETS : 25-25-25
————————————————————-
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15
SUPERSET WITH
2. DB SUPINATION + PRONATION
2 SETS : 15-15
3. UNILATERAL CABLE WRIST EXTENSION
3 SETS : 20-20-20
SUPERSET WITH
UNILATERAL 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.