WEEKLY OVERVIEW – SHOULDERS
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
SPLIT CHANGE UPDATED 4/21/21
1. SHOULDERS/TRICEPS/LIGHT CHEST/POSTERIOR CALVES (SATURDAY)
2. HAMSTRINGS/GLUTES/LIGHT QUADS ANTERIOR CALVES/ADDUCTORS (SUNDAY)
3. LATS/TRAPS/BICEPS/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
SPLIT CHANGE COMING SOON…
FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”
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SHOULDERS/TRICEPS
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. ONE ARM DB UPRIGHT ROW
TRY NOT TO SHRUG UP AND USE YOUR
MEDIAL DELT TO LIFT THE WEIGHT
4 SETS : 12-12-12-12 + DROP 12
SUPERSET WITH
SEATED REVERSE GRIP EZ BAR
SHOULDER PRESS
4 SETS : 8 TO 10
2. LYING CABLE CROSSOVER LATERAL RAISE
BACK SUPPORTED ON FLAT BENCH & CABLES SET
JUST A TAD HIGHER THAN YOUR BODY POSITION.
WORKS GREAT WITH WRIST CUFFS.
3 SETS : 15-15-15 + DROP 8
3. STANDING DB OVERHEAD PRESS
2-3 WARM UP SETS
START WITH NEUTRAL POSITION OFF THE
SHOULDERS, THEN OPEN UP TO PRONATED POSITION
IN THE TOP.
4 SETS : 8-6-4-3 + DROP 8
4. INCLINE SMITH MACHINE BENCH PRESS
USE BENCH FOR SHOULDER SUPPORT, BUT LET HIPS
HANG DOWN. THIS GIVES A CRAZY STRETCH POSITION
IN THE BOTTOM.
4 SETS : 12-10-8-15
5. TRICEP FOCUSED DIPS
KEEP UPRIGHT POSITION
3 SETS : 12-12-12
6. BENT OVER UNILATERAL
CABLE KICKBACK
NO ATTACHMENTS NEEDED
3 SETS : 12-12-12
POSTERIOR CALVES
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CALF RAISE
KEEP LEG STIFF & TOES ELEVATED
4 SETS : 10-10-10-10
2. STANDING BENT KNEE CALF RAISE
TOES ELEVATED AND KEEP A
BEND IN YOUR KNEE.
3 SETS : 10-10-10