NEW WEEK
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
SPLIT CHANGE UPDATED 4/7/21
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
MEDIAL 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. STANDING EZ BAR UPRIGHT ROW TO
EXTERNAL ROTATION
OUTSIDE SHOULDER WIDTH
OVERHAND GRIP.
PULL INTO UPRIGHT ROW, THEN
EXTERNALLY ROTATE UP AND BACK
4 SETS : 10-10-10-10
SUPERSET WITH
HIGH INCLINE CHEST SUPPORTED
DB LATERAL RAISE
BENCH SET AT 70 DEGREES
4 SETS : 15-15-15-15 + DROP 15 ON SWING RAISE
TEMPO CUE : 2:1:1
2.LYING CABLE CROSSOVER
LATERAL RAISE
BACK SUPPORTED WITH CABLES CROSSED OVER.
IMAGINE A DB LATERAL FROM A LYING POSITION
NOTE : I WEAR WRIST CUFFS.
3 SETS : 12-12-12 + DROP 12
TEMPO CUE : 1:0:1
3. B STANCE STANDING BB SHOULDER PRESS
2-3 WARM UP SETS
JUST OUTSIDE SHOULDER WIDTH GRIP.
DIP AND PRESS USING YOUR LEGS AND PRESS STRENGTH.
5 SETS : 4-4-4-4-4
TEMPO CUE : 2:1:1
4. BRIDGE POSITION DB FLOOR PRESS
GLUTE BRIDGE POSITION AND PERFORM A FLOOR PRESS WITH
THE DECLINE POSITION IT CREATES
4 SETS : 12-12-12-12 + DROP TO PUSH UPS ON LAST SET
TEMPO CUE : 1:0:1
5. STANDING DB HAMMER CURL
SINGLE DB AT A TIME
3 SETS : 15 TO 20
6. INCLINE DB SUPINATED CURL
BACK SUPPORTED
SET BENCH ANGLE TO 45 DEGREES OR A TAD LESS
NEUTRAL/HAMMER GRIP
3 SETS : 8-8-8 + DROP 8
POSTERIOR CALVES
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MACHINE CALF RAISE
DO BOTH STANCES
4 SETS : 20-20-20-20 ( 10 IN EACH STANCE)
2. STANDING DB BENT KNEE CALF RAISE
TOES ELEVATED AND KEEP A SLIGHT
BEND IN YOUR LEG .
3 SETS : 10-10-10
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HAMSTRINGS/GLUTES ANTERIOR CALVES
ADDUCTORS/LIGHT QUADS
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SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP INTERNAL & EXTERNAL ROTATION
HIP AIRPLANES
COSSACK SQUAT
SINGLE LEG SQUAT OFF BLOCKS
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ANTERIOR CALVES
POSTERIOR TOUCH UP
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1. STANDING UNILATERAL TIB RAISE
HEELS ELVATED
4 SETS : 15 TO 20
SUPERSET 3 SETS WITH
DONKEY CALF RAISE
CONCENTRATE HARD ON THE
STRETCH POSITION
4 SETS : 12-12-12-12
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1. SEATED MACHINE ADDUCTION
HIP WIDTH STANCE
4 SETS : 20-20-20-20
2. NORDIC/INVERSE LEG CURL
HIP WIDTH STANCE
3 SETS : FAILURE
TEMPO CUE : 1:1:1
3. SNATCH GRIP BB RDL
2-3 WARM UP SETS
CONVENTIONAL STANCE WITH WIDE GRIP
5 SETS : 4-4-4-4-4
4. MED. SUMO STRADDLE LIFT
4 SETS : 12-12-12-12 + REST PAUSE 6
TEMPO CUE : 3:1:1
5. SINGLE LEG BODYWEIGHT LEG CURL
” PRISONER CURLS ”
4 SETS : 8 ISH (MORE OR LESS DEPEDING ON HOW
STRONG YOU ARE)
TEMPO CUE : 2:1:1
6. BB FRONT SQUAT
ATHLETIC STANCE + HEELS ELEVATED
4 SETS : 8-8-8-8 + DROP 8 ON DB GOBLET SQUAT
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LATS/TRAPS/TRICEPS/NECK
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PREHAB/ACTIVATION/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. UNILATERAL CABLE
STRAIGHT ARM LAT PULLDOWN
ROPE ATTACHMENT
STANDING WITH MORE UPRIGHT TORSO
POSITION.
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 2:1:1
SUPERSET WITH
STANDING PLATE RAISE TO OVERHEAD
FOCUS ON THE OVERHEAD TO NAIL TRAPS
4 SETS : 20-20-20-20
2. WIDE GRIP PULL UP
OUTSIDE SHOULDER WIDTH GRIP
4 SETS : FAILURE
TEMPO CUE : 2:0:1
3. SINGLE ARM LAT PULLDOWN
D GRIP HANDLE
4 SETS : 12-12-12-12 + REST PAUSE 6 ON LAST SET
TEMPO CUE : 2:0:1
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12 + DROP 12
TEMPO CUE : 2:0:1
5. BODYWEIGHT TRI EXTENSION OFF FLAT BENCH
INSIDE SHOULDER WIDTH GRIP
THINK TRI PRESSDOWN/ PUSH UP
3 SETS : FAILURE
SKULL CRUSHER
BENCH SET AT 90 DEGREES
USE NO ATTACHMENT OR WRIST CUFFS
3 SETS : 8-8-8 + DROP 8
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RECOMMENDED : ALPHA GLUTES/
ACCESSORY WORK DAY
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ACCESORY WORK MENU LINK IS OUT IN THE WORKOUT LINKS AREA
ALPHA GLUTES | NECK | CALVES | ABS | MOBILITY WORK | CONDITIONING
1. JOIN “ALPHA GLUTES” TO INCORPORATE THOSE WORKOUTS 2. LOOK AT THE ACCESSORY WORK IN THESE WORKOUTS THAT YOU AREN’T CURRENTLY DOING 3. FIX YOUR LEAKS!
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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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CHEST/SHOULDERS/TRAPS/CALVES
REAR DELT EMPHASIS
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THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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CALVES
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TOES ELEVATED
3 SETS : 10 TO 12
TEMPO CUE : 2:1:1
2. SEATED CALF RAISE
3 SETS : 12 TO 15
TEMPO CUE : 2:1:1
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SETUP SO GRIP IS SLIGHLTY ABOVE SHOULDER HEIGHT
WHEN SEATED
3 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 1:0:1
SUPERSET WITH
SEATED BENT FWD DB SHRUG
3 SETS : 12-12-12 + DROP 6
2. STANDING CABLE CROSSOVER REAR
DELT PULLBACK
PULL BACK TO Y POSITION
NOTE : ANOTHER GREAT CUFF MOVEMENT
3 SETS : 12-12-12 + REST PAUSE 6 ON LAST SET
3. INCLINE DB BENCH PRESS
ELBOWS KINDA OUT BUT CONTROL DEPTH
AND FOCUS ON CHEST CONNECTION
5 SETS : 4-4-4-4-4
TEMPO CUE : 3:1:1
4. SEATED/LYING CHEST PRESS MACHINE
PRESSING LINE OF FORCE AND
MID CHEST HEIGHT
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 2:0:1
FOAM ROLLER PLACED BEHIND YOU
BENCH SET AT 70 DEGREE INCLINE
USE D GRIP HANDLES OR CUFFS
4 SETS : 12 TO 15 + DROP 6 ON LAST SET
TEMPO CUE : 2:0:1 6. PRONATED LOW INCLINE
DB SQUEEZE PRESS
HOLD DB’S TOGETHER AND PRESS
BENCH INCLINE SET AT 10-15 DEGREES
3 SETS : 12-12-12
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QUADS/ADDUCTORS/HAMSTRINGS
LIGHT GLUTES
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PVC PIPE SHOULDER OPENERS
HIP EXTENSION/SUMO PREP
PIRIFORMIS RELEASE
HIP INTERNAL/EXTERNAL ROTATION
COSSACK SQUAT
FROG PUMPS
SINGLE LEG HIP THRUST WITH HIP SHIFT
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HIP WIDTH STANCE
4 SETS : 8-8-8-8
TEMPO CUE : 3:0:1 2. SIDE LYING STRAIGHT LEG
HIP ADDUCTION
PULL BOTTOM LEG UP INTO ADDUCTION
3 SETS : FAILURE
3. UNILATERAL LEG PRESS
FOOT LOW ON PLATFORM
4 SETS : 12-12-12-12 (24 TOTAL WITH BOTH SIDES)
4. LINEAR HACK SQUAT
ATHLETIC STANCE
5 SETS : 4-4-4-4-4
TEMPO CUE : 3:1:15. SINGLE DB BULGARIAN SPLIT SQUAT
DB LOADING ON LEAD LEG.
USE SOMETHING TO HANG ON TO
FOR STABILITY.
3 SETS : 12-12-12 + DROP 12
6. SEATED LEG EXTENSION
2 SETS CANNONBALL STANCE
2 SETS LEGS CLOSE TOGETHER
4 SETS : 15-15-15-15
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BACK/BICEPS TRICEPS
NECK/FOREARMS
BACK TOUCH UP
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PRE-HAB/ACTIVATION/MOBILITY
BAND SHOULDER OPENERS
HANGING LAT STRETCH
SHOULDER INTERNAL/EXTERNAL ROTATION
UPPER TRAP STRETCH WITH BARBELL
BICEP/TRICEP MASH ON TENNIS BALL
DB RADIAL + ULNAR DEVIATION DB SUPINATION + PRONATION ______________________________________
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NECK
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*done with head harness, cable. db, or weight plate
1. LATERAL NECK FLEXION
LYING ON FLAT BENCH ON YOUR SIDE
2 SETS : 15-15
2. * LYING NECK FLEXION
BACK SUPPORTED ON BENCH
3 SETS : 15-12-10
3. *LYING NECK EXTENSION
CHEST SUPPORTED ON BENCH
3 SETS : 15-12-10
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JUST OUTSIDE SHOULDER WIDTH
NEUTRAL GRIP
4 SETS : 12-12-12-122. SEATED CABLE ROW
SHOULDER WIDTH NEUTRAL GRIP
USE D GRIP HANDLE
4 SETS : 12-12-12-12
SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 8SUPERSET WITHSTANDING EZ BAR OVERHEAD TRI EXTENSION
INSIDE SHOULDER WIDTH GRIP
4 SETS : 8-8-8-8 + DROP 84. SMITH MACHINE DRAG CURL
INSIDE SHOULDER WIDTH GRIP
3 SETS : 15 TO 20
SUPERSET WITH
STANDING CABLE CROSSOVER PRESSDOWN
NO ATTACHMENTS ON THE CABLE
3 SETS : 15 TO 20
FOREARMS
FLEXORS/EXTENSORS
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1. CABLE ULNAR DEVIATION
USE ROPE
2 SETS : 15-15
SUPERSET WITH2. DB SUPINATION + PRONATION
2 SETS : 15-15
3. UNILATERAL DB WRIST EXTENSION
3 SETS : 20-20-20SUPERSET WITH
UNILATERAL DB WRIST FLEXION
3 SETS : 20-20-20
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ACCESSORY WORK
A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)
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RECOMMENDED : ALPHA GLUTES/
ACCESSORY WORK DAY
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ACCESORY WORK MENU LINK IS OUT IN THE WORKOUT LINKS AREA
ALPHA GLUTES | NECK | CALVES | ABS | MOBILITY WORK | CONDITIONING
1. JOIN “ALPHA GLUTES” TO INCORPORATE THOSE WORKOUTS
2. LOOK AT THE ACCESSORY WORK IN THESE WORKOUTS THAT YOU AREN’T CURRENTLY DOING 3. FIX YOUR LEAKS!
*******
****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING.
**FOR CARDIO/CONDITIONING PROTOCOLS, CONSULT WITH YOUR COACH BASED ON YOUR PERSONAL NEEDS/GOALS.
**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. ALSO YOU COULD BE ON ADVANCED MANAGEMENT AND BE USING THE WORKBOOK TOOL AS WELL. THAT NEEDS TO BE FILLED OUT AND SENT WEEKLY AS WELL.