04
09
2021

SHOULDERS/BICEPS LIGHT CHEST /POSTERIOR CALVES

By Adam 0

Daily Trainer

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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

4 Point Tempo

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. IT’S OK IF YOU CAN’T DO EVERYTHING. TRY YOUR BEST. YOUR MAIN GOALS SHOULD BE 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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PREHAB/ACTIVATION/MOBILITY
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

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POSTERIOR CALVES
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1. STANDING B STANCE SMITH
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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