OVERVIEW | CHEST
FOLLOW ME ON THE SOCIALS :
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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
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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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3 SETS : 15-15-15
2. SEATED UNILATERAL CALF RAISE
vary foot angles each set
3 SETS : 15-15-15-15
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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
sit and bend forward to create the angle to raise up
and back into the rear delt
3 SETS : 10 to 12
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
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
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.
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.