05
21
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
REST PAUSE/MYO REPS
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 NEXT WEEK!!!

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. STANDING DB UPRIGHT ROW
OPEN THESE UP REALLY WIDE LIKE A LATERAL
RAISE ALMOST
3 SETS : 15-15-15 + DROP 5

SUPERSET WITH

SEATED EZ BAR UPPERCUT FRONT RAISE
SUPINATED SCOOP GRIP
3 SETS : 10-10-10

2. LOW INCLINE CHEST SUPPORTED
DB SHOULDER EXTERNAL ROTATION
BENCH AT 15-30 DEGREES
IMAGINE AN ARNOLD PRESS AND USE ALL OF THE
EXCEPT FOR THE PRESSING PORTION
4 SETS : 10-10-10-10 + SUPERSET LAST SET
WITH STANDING DB LATERAL SWING RAISES
(15+ REPS)

3. SEATED UNILATERAL DB ARNOLD PRESS
2 WARM UP SETS
4 SETS : 10-8-6-4 + DROP 4

4. CHEST FOCUSED DIPS
JUST OUTSIDE SHOULDER WIDTH NEUTRAL GRIP
4 SETS : 12-12-12-12 + MYO REPS (2-3 CYCLES ON LAST SET)

*myo reps are a rest pause sequence where you finish the initial set,
then rest 5 seconds and go again for a few more reps. Repeat this
2-3 times until you can no longer perform another rep.

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. DB TATE PRESS
ELBOWS FLARED OUT
3 SETS : 12-12-12 + DROP 12 ON NEUTRAL GRIP DB PRESS

—————————–
POSTERIOR CALVES
—————————–BODYWEIGHT ONLY!!!
1. SQUATTED CALF RAISE
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

Comment
0

Leave a reply

Alpha Elite Physiques is a successful & science driven practice with thousands of successful members. Old school work ethic paired with new school innovation at your fingertips. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques / 605.999.2891 / 601 12th Street Suite 4 Rapid City, SD 57701
All Rights Reserved / Admin
Site by Tech4Eleven