05
07
2021

WEEKLY OVERVIEW | SHOULDERS

By Adam 0

Daily Trainer

FOLLOW ME ON THE SOCIALS :

Social Media Icons Collection, Social Media Clipart, Social Icons, Media Icons PNG and Vector with Transparent Background for Free Download | Social media icons, Instagram logo, Social media logos

ALPHA ELITE PHYSIQUES | @alpha_elite_physqiues
BLACK HILLS BARBELL | @blackhillsbarbell
90 DAYS TO ALPHA | @90daystoalpha
BLACK HILLS SUPPLEMENT SCIENCES | @blackhillssupplementsciences
PERSONAL FB : ADAM HUNSAKER

——————————————————–

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

_________________________________

THIS WEEKS ALL NEW SPLIT

SPLIT CHANGE COMING SOON…

FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”

————————————-

SHOULDERS/TRICEPS
LIGHT CHEST /POSTERIOR CALVES

MEDIAL DELT EMPHASIS

————————————–

PREHAB/ACTIVATION/MOBILITY
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
______________________________________

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
—————————–
1. STANDING SMITH MACHINE CALF RAISE
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

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven