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. HIGH INCLINE CHEST SUPPORTED
DB LATERAL RAISE
60-70 DEGREE INCLINE POSITION
3 SETS : 15-15-15 + REST PAUSE 8
SUPERSET WITH
STANDING CABLE FRONT RAISE
SUPINATED SCOOP GRIP
* I USE WRIST CUFFS ON THESE
3 SETS : 8-8-8
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 + ON LAST SET USE PARTIALS TO FAILURE
AND REST PAUSE TO FAILURE
3. HIGH INCLINE BB SHOULDER PRESS
OFF THE PINS
2-3 WARM UP SETS
JUST OUTSIDE SHOULDER WIDTH GRIP AND SET
PINS TO DEPTH FOR HITTING A GOOD BOTTOM POSITION.
4 SETS : 10-8-6-4 + DROP 10 WITH DB’S
4. REVERSE GRIP BB BENCH PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 12-12-12-12
SUPERSET WITH
STANDING DB LATERAL SWING RAISE
4 SETS : 20-20-20-20
5. UNILATERAL TRICEP CABLE PRESSDOWN
NO ATTACHMENTS
3 SETS : 20-15-12
6. LOW INCLINE LYING DB TATE PRESS
ELBOWS OUT TRI EXTENSION
3 SETS : 15 TO 20
POSTERIOR CALVES
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KEEP LEG STIFF & TOES ELEVATED
* I USE A RAMP FOR TOE ELEVATION
4 SETS : 12-12-12-12
2. SPLIT STANCE CALF RAISE
CALF RAISE FROM A SPLIT STANCE POSITION
3 SETS : 10-10-10
*DO BOTH STANCES