02
19
2021

ALL NEW | DAILY TRAINER | FEB 20 THRU 27

By Adam 0

Daily Trainer


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NEW CURRENT SPLIT 

UPDATED 2/10/21

– 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

SPLIT CHANGE COMING SOON…

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
DROP SETS
REST PAUSES
PROGRESSIVE PYRAMID OVERLOAD
BODYBUILDING
POWERLIFTING
HIGH REPS

!!! WARNING !!!

WE ARE HERE AS STUDENTS TO BROADEN OUR TRAINING HORIZONS.
THIS IS SUPPOSED TO BE HARD AND CHALLENGING.
ITS OK IF YOU CAN’T DO EVERYTHING. TRY YOUR BEST.
YOUR MAIN GOALS SHOULD TO LEARN TO TRAIN HARD AND
MAKE PROGRESSIONS.
THE PURPOSE OF THESE WOKROUTS IS TO KEEP NEW AND
CHALLENGING VARIBALES COMING AT US EVERY WEEK.
WE ARE HERE TO GET BETTER.

LET’S TRAIN!!!

THE MUSCLE MECHANIC

_________________________________

THIS WEEKS ALL NEW SPLIT

FEATURING TRANING CONTENT
FROM ” THE MUSCLE MECHANIC ”

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HAMSTRINGS/GLUTES
ANTERIOR CALVES
ADDUCTORS/LIGHT QUADS

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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
POSTERIOR TOUCH UP
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1. STANDING DB ROCKING TIB RAISE WITH PLANTAR FLEXION
ROCK FROM HEELS TO TOES FROM DORSIFLEXION
TO PLANTAR FLEXION
4 SETS : 20 ISH

SUPERSET WITH

ANKLE AVERSION & EVERSION
3 SETS : 15-15-15

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1. SEATED LEG CURL
HIP WIDTH STANCE
3 SETS : (8+8)-(8+8)- (8+8)
*FIRST 8 REPS ARE SLOW NEGATIVE TEMPO
*TAKE SMALL DROPSET AND DO 8 MORE AGGRSSIVE REPS

2. BB KICKSTAND/B STANCE BB DEADLIFT
INSIDE HIP WIDTH STANCE
SHORT B STANCE (SPLIT STANCE)
3 SETS : 12-10-8 (MAKE SURE TO DO BOTH STANCES EACH SET)
TEMPO CUE : 3:1:1
*THESE ARE THE WARM UP SETS FOR THE
DEADLIFT, SO YOU CAN START MORE AGGRESSIVELY

3. BB DEADLIFT ( WITH RDL HIP EXTENSION)
CONVENTIONAL STANCE
OUTSIDE SHOULDER WIDTH BAR GRIP
5 SETS : 5-5-5-5-5

4. NORDIC/INVERSE LEG CURL
4 SETS : FAILURE
TEMPO CUE : 2:1:1

5.  SEATED MACHINE ADDUCTION
USE PROGRESSIVE OVERLOAD
4 SETS : 25-20-15-10
TEMPO CUE : 2:1:1

6. SMITH MACHINE SQUAT
INSIDE HIP WIDTH STANCE
HEELS ELEVATED FOR QUAD DOMINANCE
3 SETS : 20-20-20

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SHOULDERS/BICEPS
LIGHT CHEST/NECK

SHOULDER WIDTH EMPHASIS
VIA MEDIAL DELT

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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. STANDING DB LATERAL RAISE
BENT ARM POSITION
PULL WITH YOUR DELT, NOT YOUR BODY
4 SETS : 25-25-25-25
VERY SHORT REST PERIODS
TEMPO CUE : 2:1:1

SUPERSET WITH

SEATED DB SHOULDER EXTERNAL ROTATION
ROTATE UP AND BACK INTO 90/90 POSITION
4 SETS : 8-8-8-8

2. GIRONDA DB SWING
 LATERAL RAISE
AKA CROOKED LATERAL RAISE
4 SETS : 15-15-15-15
*MAKE SURE TO GO BOTH DIRECTIONS
TEMPO CUE : 1:0:1

3. SMITH MACHINE SEATED SHOULDER PRESS
2 WARM UP SETS|
5 SETS : 5-5-5-5-5

4. SEATED DB SHOULDER PRESS
3 SETS : 20-20-20
TEMPO CUE : 3:1:1

5. STANDING DB CURL
HOLD DB’S RIGHT TOGETHER
IN FRONT OF YOU.
3 SETS : 15-12-10 + REST PAUSE 5

6. STANDING CABLE CURL
OUTSIDE SHOULDER WIDTH GRIP
ELBOWS TUCKED TO SIDES
3 SETS : 15-12-10 + REST PAUSE 5

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

1. SIDE NECK RAISE (FLEXION)
LYING ON FLAT BENCH WITH HEAD TURNED
DO BOTH SIDES
2 SETS : 12-12

2. FRONT NECK HEAD TWIST
BACK SUPPORTED ON BENCH
SIDE TO SIDE ROTATION
3 SETS : 10-10-10

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

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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

DB LOADED ON ACTIVE LEG
4 SETS : 10-10-10-10

2. SPLIT STANCE CALF RAISE
FROM BOTTOM OF LUNGE POSITION
THIS IS HARD
3 SETS : FAILURE

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1. CABLE CROSSOVER EAGLE
LAT PULLDOWN
D GRIP HANDLES IN NEUTAL POSITION
MESS WITH BENCH ANGLE BUT KEEP IT AT LEAST
45 DEGREES.
4 SETS : 15-15-12-10
TEMPO CUE : 2:1:1

SUPERSET WITH

HIGH INCLINE CHEST SUPPORTED DB SHRUG
60-70 DEGREE INCLINE POSITION
4 SETS : 8-8-8-8 + DROP 8

2. UNILATERAL DB ROW
FROM BENCH SUPPORTED POSITION
4 SETS : 15-15-12-10 + REST PAUSE 5
TEMPO CUE : 2:0:1

3. LAT PULLDOWN
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-15-12-10 + DROP 10
TEMPO CUE : 2:0:1

4. SEATED CABLE ROW
CLOSE D GRIP AND LEAN FWD AT THE MOVEMENT
3 SETS : 20-20-20
TEMPO CUE : 2:0:1

5. STANDING OVERHEAD CABLE TRI EXTENSION
ROPE ATTACHMENT
4 SETS : 15-12-10-10 + REST PAUSE 5

6. REVERSE GRIP CABLE TRI PRESDOWN
INSIDE SHOULDER WIDTH UNDERHAND GRIP
3 SETS : 15-12-10 + REST PAUSE 5

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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

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1.  SEATED MACHINE ADDUCTION
3 SETS : 20-20-20
TEMPO CUE : 1:0:1

SUPERSET WITH

SINGLE LEG HAMSTRING DRAG THRUST
BACK TO FRONT LEG DRIVE MOTION, NOT JUST
A HIP THRUST.
3 SETS : 10 ISH (MATCH SIDES FOR REPS)

2. HIGH BAR BB SQUAT
JUST OUTSIDE HIP WIDTH STANCE
HEELS ELEVATED FOR DEPTH
3 WARM UP SETS
5 SETS : 5-5-5-5-5

3. V STANCE LEG PRESS
INSIDE HIP WIDTH CANNONBALL STANCE
FEET LOWER ON PLATFORM
3 SETS : 20-20-20
TEMPO CUE : 2:1:1

4. SINGLE LEG RAMP SQUAT
FRONT FOOT ELEVATED ON SQUAT RAMP.
USE HOLDING POSITION WITH HANDS.
KINDA PERFORM LIKE A REVERSE SPLIT LUNGE/SQUAT.
CAN ADD LOADING VIA DB BEHIND THE KNEE.
4 SETS : 10-10-10-10

5. SEATED LEG EXTENSION
VARY STANCE EACH SET.
START WIDE AND WORK IN EACH SET UNTIL
FEET TOGETHER ON LAST SET.
TAKE THESE SETS TO THE FUCKING HOUSE GUYS.
3 SETS : 20-20-20

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CHEST/SHOULDERS
TRAPS/CALVES

REAR DELT THICKNESS EMPHASIS

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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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*IF YOU’RE HAVING CALF DEVELOPMENT ISSUES TRY
TO HOLD A SUPER LONG ECCENTRIC NEGATIVE STRETCH TO
BYPASS THE ACHILLES AND TAP INTO THE MUSCLES SO THEY
ACTIVATE AND YOU CAN CONNECT WITH THEM.
1. SINGLE LEG SEATED CALF RAISE
TOES ELEVATED
3 SETS : 15-15-15
TEMPO CUE : 2:1:1

2. STANDING DB UNILATERAL DONKEY CALF RAISE
ELEVATED TOES
DB ON LEAD LEG SIDE
3 SETS : 10-10-10
TEMPO CUE : 1:1:1

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1.  REVERSE PEC DECK FLY
SIT UP HIGH ON THE MACHINE TO GAIN
MORE SHOULDER EXTENSION.
3 SETS : 20-20-20
TEMPO CUE : 1:0:1

2. KNEELING DB PULLING
BACK LATERAL RAISE
RAISE SLIGHTLY BEHIND YOU
AS YOU GO OUT TO THE SIDES.
3 SETS : 15-15-15

3. SMITH MACHINE GUILLOTINE
BENCH PRESS

30 DEGREE BENCH ANGLE
4 SETS : 15-15-12-10 + REST PAUSE 5
TEMPO CUE : 2:1:1

4.  CHEST FOCUSED DIPS
ADD LOADING IF APPLICABLE WITH
DIP BELT OR BAND TENSION
5 SETS : 5-5-5-5-5
TEMPO CUE : 3:2:1

5. DB SQUEEZE PRESS
FROM FLAT BENCH POSITION
4 SETS : 15-15-12-10
TEMPO CUE : 2:0:1

SUPERSET WITH

SMITH MACHINE
BEHIND THE BACK SHRUG ROW
JUST OUTSIDE SHOULDER WIDTH
SUPINATED GRIP
4 SETS : 15-15-15-15

6. STANDING HIGH TO LOW CABLE FLY
3 SETS : 20-20-20

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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
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*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. * 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. CLOSE D GRIP LAT PULLDOWN
KEEP ELBOWS IN TIGHT FOR LOWER
LAT INVOLVMENT
4 SETS : 15-12-10-10

2. PULL UP
OUTSIDE SHOULDER WIDTH GRIP.
CONNECT THE MID UPPER BACK AND
DON’T TRY TO GO CHEST TO BAR.
4 SETS : FAILURE WITH REST PAUSE FAILURE ON EVERY SET

3. INCLINE DB HAMMER CURL TO
COMMORFORD CURL
START WITH ARMS IN TIGHT AND HAMMER GRIP,
THEN PULL SHOULDERS BACK AND SUPINATED
FOR THE COMMORFORD POSITION.
4 SETS : 8-8-8-8
*COMMORFORD IS JUST FAILURE AFTER THE INITAL 8

SUPERSET WITH

SINGLE DB OVERHEAD TRI EXTENSION
TO TRI EXTENSION PRESS OFF CHEST
PALMS UP TO SINGLE DB THEN BRING OVER THE
FRONT AND PRESS UP FROM UPPER CHEST
4 SETS : 8-8-8-8
*EXTENSION PRESS IS FAILURE AFTER THE INTIAL 8

4. STANDING EZ BAR CURL TO 
EZ BAR DRAG CURL
SHOULDER WIDTH GRIP
HIT THE FIRST LIFT TO THE REPS,
THEN SHIFT TO THE DRAG TO FINISH IT OFF.
3 SETS : 10-10-10

SUPERSET WITH

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 AND LAST SET REST PAUSE FAILURE

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

SUPERSET WITH

UNILATERAL CABLE WRIST FLEXION
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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