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 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
CLASSIC POWERLIFTING
BAND TENSIONS
PROGRESSIVE OVERLOAD
SUPERSETS
DROP SETS
HIGH FREQUENCY
BODYBUILDING HYPERTROPHY
!!! 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. KNEELING SLIGHTLY PULLING BACK
LATERAL RAISE
TRY AND KINDA PULL THE DB’S BEHIND
YOU IN THE TOP END OF THE MOVEMNT
4 SETS : 12 TO 15 + DROP 12 ON LAST SET
SUPERSET WITH
STANDING SUPINATED EZ BAR
UPPERCUT FRONT RAISE
SHOULDER WIDTH GRIP & MAKE SURE TO
PULL SHOULDERS BACK INTO EXTENSION IN
THE BOTTOM.
4 SETS : 10-10-10-10
2. STANDING CABLE CROSSOVER LATERAL RAISE
CABLES CROSSED OVER EACH OTHER AND LOW PULLEY
SETUP. KINDA LEAN FORWARD A LITTLE ON THIS ONE.
NOTE : I USE WRIST CUFFS
3 SETS : 12 TO 15 + DROP 12 ON LAST SET
3. STANDING SNATCH GRIP
BB SHOULDER PRESS
2-3 WARM UP SETS
OFF THE PINS PRESSING
BEHIND THE HEAD
5 SETS : 7-5-3-5-7
4. SMITH MACHINE LOW INLCINE BENCH PRESS
WITH BAND DELOAD
USE ACCOMODATING BAND TENSION/DELOAD
4 SETS : 12-10-8-6 + REST PAUSE 3
5. DB PREACHER CURL
SINGLE DB AT A TIME
3 SETS : 12-10-8
6. STANDING DB HAMMER CURL
WITH ZOTTMAN NEGATIVE
HAMMER POSITION UP AND LOWERING
WITH REVERSE GRIP POSITION
3 SETS : 12-10-8
POSTERIOR CALVES
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SMITH MACHINE CALF RAISE
4 SETS : 12 TO 15
2. STANDING SINGLE LEG
DB BENT KNEE CALF RAISE
TOES ELEVATED AND KEEP A
BEND IN YOUR KNEE.
3 SETS : 8-8-8