SHOULDERS | BICEPS | LIGHT CHEST | POSTERIOR CALVES
FOLLOW ME ON THE SOCIALS :
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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
CLASSIC BODYBUILDER POWERLIFTING DROPSETS REST PAUSE SETS SUPERSETS
!!! 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|POSTERIOR CALVES
REAR DELT EMPHASIS
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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. SIDE LYING SINGLE ARM DB REAR DELT FLY
SIDE SUPPORTED ON FLAT BENCH.
PULL ACROSS BODY LIKE YOU’RE DOING A REVERSE PEC DECK FLY.
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
SUPERSET WITH
UNILATERAL DB UPPERCUT FRONT RAISE
SCOOP UPWARDS FOCUSING ON FRONT DELT.
4 SETS : 10 TO 12 + DROP 6 ON LAST SET
TEMPO CUE : 2:1:1
2.UNILATEARAL DB REAR DELT ROW WITH SUPINATION
ROW TO BRING THE ELBOW BEHIND THE BODY AS FAR AS POSSIBLE, WHICH WILL SHORTEN THE REAR DELT. ADD A TWIST BY SUPINATING AS YOU DO THE ROW.
3 SETS : 12 TO 15 + REST PAUSE 6 ON LAST SET
TEMPO CUE : 1:0:1
3. STANDING BB PUSH PRESS
2-3 WARM UP SETS
JUST OUTSIDE SHOULDER WIDTH GRIP.
DIP AND PRESS USING YOUR LEGS AND PRESS STRENGTH.
5 SETS : 3-3-3-3-3
TEMPO CUE : 2:1:1
4. CHEST FOCUSED DIPS
POSITION YOURSELF OVER THE MOVEMENT LIKE A DECLINE PRESS MECHANICS
4 SETS : FAILURE + REST PAUSE FAIL LAST SET
TEMPO CUE : 1:0:1
5. DB SUPINATED PREACHER CURL
SINGLE DB AT A TIME
3 SETS : 12-12-12 + DROP 6
6. STANDING ROPE HAMMER CURL
NEUTRAL/HAMMER GRIP
3 SETS : 15 TO 20
POSTERIOR CALVES
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LONG PAUSES ON THE STRETCH POSITION
4 SETS : 12-12-12-12 + REST PAUSE 6
2. UNILATERAL BENT KNEE DB CALF RAISE
TOES ELEVATED
3 SETS : 10-10-10
ACCESSORY WORK
A. ALPHA GLUTES (GO GET THE MEMBERSHIP FOR THESE WORKOUTS – 5$/MONTH) B. LOWER ABS OR AB CIRCUIT (SEE MENU ABOVE)