02
26
2021

SHOULDERS/BICEPS LIGHT CHEST/NECK

By Adam 0

Daily Trainer


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NEW CURRENT SPLIT 

SPLIT CHANGE UPDATED 2/22/21

1.  SHOULDERS/BICEPS/LIGHT CHEST/NECK

2.  HAMSTRINGS/GLUTES/LIGHT QUADS/ANTERIOR CALVES

3. LATS/TRAPS/TRICEPS/POSTERIOR CALVES

A.  ALPHA GLUTES/ACCESSORY WORK

4. CHEST/SHOULDERS/TRAPS/CALVES

5. QUADS/HAMSTRINGS/LIGHT GLUTES

6. BACK/BICEPS/TRICEPS/FOREARMS/NECK

B. ALPHA GLUTES/ACCESSORY WORK

FREQUENTLY ASKED QUESTIONS :

EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION. ACCESSORY WORK IS ALSO LISTED ALONG WITH PREHAB/MOBILITY/ACTIVATIONS. THERE ARE 6 NEW DAILY TRAINER WORKOUTS EVERY WEEK AND 2 ALPHA GLUTES SESSIONS. THEY ARE NUMBERED ABOVE.

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

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THIS WEEKS ALL NEW SPLIT

FEATURING TRANING CONTENT
FROM ” THE MUSCLE MECHANIC ”

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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. INCLINE CHEST SUPPORTED
” BLACKBURNS “

ROTATE UP AND BACK INTO 90/90 POSITION
THEN PRESS OUT
4 SETS : 8-8-8-8

SUPERSET WITH

STANDING UNILATERAL
DB LATERAL RAISE
4 SETS : 12-12-12-12
RAISE SLIGHTLY OUT TO THE FRONT
TEMPO CUE : 2:1:1

2. BEHIND THE BACK STANDING
CABLE LATERAL RAISE
I USE WRIST CUFF TO HOOK TO CABLES
AND SET UP IS BEHIND THE BACK
4 SETS : 12-12-12-12
TEMPO CUE : 1:0:1

3. SEATED ONE ARM DB
SHOULDER PRESS
2 WARM UP SETS
5 SETS : 8-7-6-5-4 + DROP 8
*4 REP SET IS DONE BILATERALLY
TEMPO CUE : 2:1:1

4. SEATED SMITH MACHINE
BEHIND THE HEAD PRESS

3 SETS : 20-15-12 + REST PAUSE 6
TEMPO CUE : 1:0:1

5. SEATED INCLINE DB
COMMORFORD CURL
GET WIDE ON THESE
INCLINE SET 60 ISH DEGREES
3 SETS : 12-12-12 + DROP 6

6. SEATED CABLE CURL
INSIDE SHOULDER WIDTH GRIP
LOW PULLEY AND KINDA LEAN BACK
3 SETS : 12-12-12 + DROP 6

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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 TO ONE SIDE
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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