WEEKLY OVERVIEW | CHEST
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
SPLIT CHANGE UPDATED 4/21/21
1. CHEST/SHOULDERS/TRAPS/CALVES (SATURDAY)
2. HAMSTRINGS/GLUTES/LIGHT QUADS ANTERIOR CALVES/ADDUCTORS (SUNDAY)
3. LATS/TRAPS/BICEPS/NECK (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. SHOULDERS/TRICEPS/LIGHT CHEST/POSTERIOR 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
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THIS WEEKS ALL NEW SPLIT
FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”
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CHEST/SHOULDERS/TRAPS/CALVES
REAR DELT EMPHASIS
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THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
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CALVES
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toes elevated
3 SETS : 15-15-15
2. SEATED UNILATERAL CALF RAISE
3 SETS : 12-12-12
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REAR DELT FLY
stand perpendicular to the pulley and imagine
a single arm reverse pec deck fly
3 SETS : 12 to 15
WORLD RAISE
db’s start supinated in front of you and raise
up and together in the overhead that rotates
to a pronated grip position.
3 SETS : 8-8-8
REAR DELT PULLBACK
back supported on flat bench with cables in a high
position, pulling back into a y position
3 SETS : 12 to 15superset withSEATED LANDMINE CHEST PRESS
palms together on the bb and focus on driving
elbows together as you press up
3 SETS : 15 to 20
imagine a chest focused dip using the cables. It will
feel like a combo of a dip and a fly.
4 SETS : 12-12-12-12 + rest pause 6
superset with
INLCINE CHEST SUPPORTED DB SHRUG
play with the incline angles each set
4 SETS : 12-12-12-12
2-3 WARM UP SETS
outside shoulder width grip
4 SETS : 10-8-6-12 + myo reps
*myo reps are 5 second rest pauses to failure. should be
anywhere from 1-3 rounds.
turn sideways on the seat and adjust the height
so it hits across the upper chest path
4 SETS : 12 to 15 + rest pause 6
try to setup a position where you can gain a
reverse grip. i’m able to using a dip attachment on
a power rack.
*tip : you can use a fixed position on a smith machine
and actually stand up but lean into the movement using
only a % of your bodyweight, especially if this one is
really hard for you.
Sorry for the jumbke again. Been working to figure out what’s causing things to bunch up! Ha e a good session!
*JUMBLE