SHOULDERS | BICEPS | LIGHT CHEST | POSTERIOR CALVES
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PERSONAL FB : ADAM HUNSAKER
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
SPLIT CHANGE UPDATED 2/22/21
1. SHOULDERS/BICEPS/LIGHT CHEST/POSTERIOR CALVES
(SATURDAY)
2. HAMSTRINGS/GLUTES/LIGHT QUADS
ANTERIOR CALVES/ADDUCTORS
(SUNDAY)
3. LATS/TRAPS/TRICEPS/NECK
(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
POSTERIOR CALVES
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 PULLBACK
BACK SUPPORTED ON FLAT BENCH.
PULL BACK TO Y POSITION.
4 SETS : 12 TO 15 + REST PAUSE 6
SUPERSET WITH
SEATED 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. INCLINE CHEST SUPPORTED DB REAR
DELT SWING RAISE
STIFF ARMS LIKE A PENDULUM ON
YOUR REAR DELT.
PUSH TO THE SIDES
3 SETS : 25 TO 30
TEMPO CUE : 1:0:1
3. SEATED DB SHOULDER PRESS
2 WARM UP SETS
4 SETS : 12-10-8-20
TEMPO CUE : 2:1:1
4. DECLINE DB BENCH PRESS
4 SETS : 8-8-8-8 + DROP 8
TEMPO CUE : 1:0:1
5. STANDING CABLE CURL
OUTSIE SHOULDER WIDTH GRIP ON W BAR
3 SETS : 10-10-10 + DROP 10
6. STANDING EZ BAR CURL
INSIDE SHOUDER WIDTH GRIP
3 SETS : 10-10-10 + DROP 10
POSTERIOR CALVES
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B STANCE CALF RAISE
MAKE SURE TO SPLIT STANCE BOTH WAYS EACH SET.
4 SETS : 8-8-8-8 ( 16 TOTAL WITH BOTH SIDES)
2. UNILATERAL DB DONKEY RAISE
TOES ELEVATED
3 SETS : 10 TO 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)