03
12
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
(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

4 Point Tempo

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. LYING CABLE CROSSOVER
REAR DELT FLY
LAY ON FLAT BENCH AND PICTURE A REVERS
PEC DECK FLY. I USE WRIST CUFFS TO CONNECT
TO THE CABLES.
4 SETS : 12 TO 15

SUPERSET WITH

EZ BAR UPPERCUT FRONT RAISE
SCOOP UPWARDS FOCUSING ON FRONT DELT
SHOULDER WIDTH GRIP
4 SETS : 10 TO 12
TEMPO CUE : 2:1:1

2. STANDING CABLE REAR DELT PULLBACK
I USE WRIST CUFF TO HOOK TO CABLES
PULLBACK TO Y POSITION
4 SETS : 12 TO 15 + REST PAUSE 6-8 ON LAST SET
TEMPO CUE : 1:0:1

3. SEATED DB SHOULDER PRESS
2 WARM UP SETS
4 SETS : 12-10-8-5 + DROP 5
TEMPO CUE : 2:1:1

4. SMITH MACHINE SLIGHT DECLINE
BENCH PRESS
OUTSIDE SHOULDER WIDTH GRIP
3 SETS : 12 TO 15 + REST PAUSE 6-8 ON LAST SET
TEMPO CUE : 1:0:1

5. SEATED HIGH INCLINE DB
COMMERFORD CURL
ARMS OUT WIDE TO THE SIDES
3 SETS : 12-10-8 + DROP 6

6. CLOSE GRIP STANDING
EZ BAR CURL

INSIDE SHOULDE WIDTH GRIP
3 SETS : 12-10-8 + DROP 6

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NECK
————————————————————

*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)

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