WEEKLY OVERVIEW | SHOULDERS
FOLLOW ME ON THE SOCIALS :
——————————————————–
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
CLASSIC 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
————————————–
THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
______________________________________
1. STANDING SINGLE ARM DB UPRIGHT ROW
3 SETS : 12-12-12 + DROP 12
SUPERSET WITH
STANDING CABLE FRONT RAISE
SUPINATED SCOOP GRIP
* I USE WRIST CUFFS ON THESE
3 SETS : 8-8-8
2. SEATED DB LATERAL RAISE
(PULLING SLIGHTLY BEHIND YOU)
KNEELING ON BENCH WITH DB’S AT SIDES. WHEN
YOU RAISE, MAKE SURE TO KINDA PULL BEHIND YOU
INSTEAD OF STRAIGHT TO THE SIDES.
3 SETS : 15-15-15 + ON LAST SET USE PARTIALS TO FAILURE
SUPERSET WITH
STANDING TOP RANGE
DB LATERAL RAISE
KEEP THE DB UP IN THE TOP HALF OF
THE EXERCISE THE ENTIRE TIME
3 SETS : 8 TO 10
3. SEATED BB SHOULDER PRESS
WITH NO BACK SUPPORT
2-3 WARM UP SETS
JUST OUTSIDE SHOULDER WIDTH GRIP &
MAKE SURE TO DRIVE BACK IN THE TOP FOR
MORE OVERHEAD EXTENSION.
4 SETS : 8-8-8-8 + DROP 4
4. LOW INLINE BB REVERSE
GRIP BENCH PRESS
JUST OUTSIDE SHOULDER WIDTH GRIP
4 SETS : 15-12-10-8 + REST PAUSE 4
5. STANDING EZ BAR BEHIND
THE HEAD TRI EXTENSION TO
LYING SKULL CRUSHER
CLOSE GRIP
START STANDING FOR THE FIRST MOVEMENT AND TAKE
IT TO THE PRESCRIBED REPS, THEN DROP INTO THE
SKULL CRUSHER AND FINISH IT OFF
3 SETS : 12-12-12
*the skull crusher reps are everything beyond the initial 12
6. CLOSE GRIP BB FLOOR PRESS
INSIDE SHOULDER WIDTH GRIP WITH
ELBOWS FLARED OUT
3 SETS : 12-12-12
POSTERIOR CALVES
—————————–
BODYWEIGHT ONLY!!!
USE A HIP WIDTH STANCE
* I USE A RAMP FOR TOE ELEVATION
4 SETS : FAILURE
2. SINGLE LEG DONKEY CALF RAISE
TOES ELEVATED
3 SETS : FAILURE
*DO BOTH STANCES