SHOULDERS/BICEPS LIGHT CHEST/NECK
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ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
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90 DAYS TO ALPHA | @90daystoalpha
PERSONAL FB : ADAM HUNSAKER
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NEW CURRENT SPLIT
SPLIT CHANGE UPDATED 2/22/21
1. SHOULDERS/BICEPS/LIGHT CHEST/NECK
(SATURDAY)
2. HAMSTRINGS/GLUTES/LIGHT QUADS/ANTERIOR CALVES
(SUNDAY)
3. LATS/TRAPS/TRICEPS/POSTERIOR CALVES
(MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK
(TUESDAY)
4. CHEST/SHOULDERS/TRAPS/CALVES
(WEDNESDAY)
5. QUADS/HAMSTRINGS/LIGHT GLUTES
(THURSDAY)
6. BACK/BICEPS/TRICEPS/FOREARMS/NECK
(FRIDAY)
B. ALPHA GLUTES/ACCESSORY WORK
(FRIDAY)
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
SUPERSETS
DROP SETS
CLASSIC BODYBUILDING
HYPERTROPHY PYRAMIDS
!!! 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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SHOULDERS/BICEPS
LIGHT CHEST/NECK
REAR DELT EMPHASIS
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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 HIGH TO LOW
REAR DELT REVERSE FLY
SET CABLE FOR SLIGHTLY DOWNWARD TRAVEL TO
WHERE YOU CAN MAXIMIZE SHOULDER
EXTENSION.
I USE WRIST CUFFS
4 SETS : 12 TO 15
SUPERSET WITH
UNILATERAL DB UPPERCUT FRONT RAISE
SCOOP UPWARDS FOCUSING ON FRONT DELT
4 SETS : 12-12-12-12
TEMPO CUE : 2:1:1
2. SEATED CABLE REAR DELT PULLBACK
I USE WRIST CUFF TO HOOK TO CABLES
PULLBACK TO Y POSITION
4 SETS : 12 TO 15
TEMPO CUE : 1:0:1
3. SEATED SMITH MACHINE SHOULDER PRESS
2 WARM UP SETS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-10-8-6 + DROP 4
TEMPO CUE : 2:1:1
4. CHEST FOCUSED DIPS
3 SETS : FAILURE + REST PAUSE FAIL ON LAST SET
TEMPO CUE : 1:0:1
5. STANDING DB’S TOGETHER
HAMMER CURL
HOLD DB’S TOGETHER IN HAMMER POSITION
3 SETS : 12-10-8
6. WIDE GRIP EZ BAR PREACHER CURL
OUTSIDE SHOULDER WIDTH GRIP
WITH ELBOWS IN
3 SETS : 12-10-8
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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 : 8-8 ( 16 TOTAL)
2. FRONT NECK HEAD TWIST
BACK SUPPORTED ON BENCH
SIDE TO SIDE ROTATION
2 SETS : 8-8 ( 16 TOTAL)
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)