06
04
2021

OVERVIEW | CHEST

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 6/1/21

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

ADVANCED HYBRID METHOD
BAND TENSIONS
PROGRESSIVE OVERLOAD
SUPERSETS
DROP SETS
REST PAUSE/MYO REPS/CLUSTERS
HIGH FREQUENCY
CLASSIC BODYBUILDING HYPERTROPHY
MECHANICAL DROPSETS

!!! 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

FEATURING TRANING CONTENT FROM ” THE MUSCLE MECHANIC ”

———————————–

CHEST/SHOULDERS/TRAPS/CALVES

REAR DELT EMPHASIS

———————————–

PRE-HAB/ACTIVATION/MOBILITY
SHOULDER OPENERS
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS

SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
 ______________________________________
—————————–
CALVES

—————————–
1. SINGLE LEG PRESS CALF RAISE
3 SETS : 15-15-15

2. SEATED UNILATERAL CALF RAISE
vary foot angles each set
3 SETS : 15-15-15-15

___________________________________________________________

1.  BB PULLOVER
use flat bench and just outside shoulder width grip.
try and keep arms almost locked out for upper chest connection
3 SETS : 8 to 10
superset with
SEATED DB REAR DELT EXTERNAL ROTATION
sit and bend forward to create the angle to raise up
and back into the rear delt
3 SETS : 10 to 12
2. VERY HIGH INCLINE CHEST SUPPORTED
CABLE CROSSOVER REAR DELT PULLBACK
set bench at 90 degrees and lean against it while you
perform the crossover pullback to y position.
3 SETS : 12 to 15superset withSEATED SMITH MACHINE
LANDMINE CHEST PRESS

palms together on the outside end of the smith machine
as you press up from the top tier of your upper chest
3 SETS : 15 to 20

3. REVERSE GRIP CHEST FOCUSED DIPS
try to setup a position where you can gain a
reverse grip. I’m able to using a dip attachment on
a power rack.
4 SETS : failure ( you can use dip belt and add weight)

superset with

STANDING DB SHRUG ROW
perform a row/shrug combination that hits
up into the traps as the focal point
4 SETS : 12-12-12-12

4.  SMITH MACHINE FLOOR PRESS
WITH FOAM ROLLER ACROSS THORACIC SPINE
REGION
outside shoulder width grip
4 SETS : 8-8-8-8 + myo reps
*myo reps are 5 second rest pauses to failure. should be
anywhere from 1-3 rounds.
5. UNILATERAL PEC DECK FLY
turn sideways on the seat and adjust the height
so it hits across the upper chest path
4 SETS : 12 to 15 + drop 8

superset with

REVERSE PEC DECK FLY
keep line of action very high over the mid
to upper trap region
4 SETS : 15 to 20 + myo reps on last set
*myo reps are 5 second rest pauses to failure. should be
anywhere from 1-3 rounds.

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