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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DB CALF RAISE
3 SETS : 10-10-10 + rest pause 5
2. STANDNG UNILATERAL DONKEY RAISE
vary foot angles each set
3 SETS : 12-12-12 + rest pause 6
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use flat bench and just outside shoulder width position
try and keep arms almost locked out for upper chest connection
3 SETS : 8 to 10
REAR DELT PULLBACK
incline set at about 30-45 degrees and perform this
like a cable pullback to a y position
3 SETS : 10 to 12
PEC FLY
turn slightly sideways on seat and pull across the
chest to a hard contraction
3 SETS : 12 to 15
superset with
UNILATERAL CABLE REAR DELT FLY
stand slightly sideways to the cable and pull
back across the rear delt. motion should be
slightly high to low
3 SETS : 12 to 15
3. INCLINE BB BENCH PRESS
set bench at 30 degrees and pins to just above chest height
so you can dead stop the bottom end for a pause.
4 SETS : 6-6-6-6 + drop 12
superset with
STANDING WEIGHT PLATE SHRUG
perform a row/shrug combination that hits
up into the traps as the focal point
4 SETS : 12-12-12-12
FOCUSED DIPS
a dip rack attachment works the best
to gain the semi reverse 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.
ON A FOAM ROLLER
make sure foam roller lines up parallel to your spine
and you can create a better stretch position
in the bottom this way. press turns into a fly in
the last 10% of the movement pattern.
4 SETS : 12-12-12-12
superset with
BENT OVER EZ BAR PULLBACK
shoulder width grip with bar behind your legs and
pulling straight back behind you on the rear delt.
motion is short so don’t over do that.
4 SETS : 12 to 15 + myo reps on last set
*myo reps are 5 second rest pauses to failure. should be
anywhere from 1-3 rounds.