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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bent knee position
3 SETS : 15-15-15 + drop 15 bilaterally on last set
2. DONKEY RAISE
toes elevated & vary foot angles each set
3 SETS : failure
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use flat bench/slight decline and just outside shoulder width grip
try and keep arms almost locked out for upper chest connection
3 SETS : 8 to 10
superset with
(PINKIES OUT NEUTRAL POSITION)
wear a light glute band around wrist also for some
progressive tension into the rep
3 SETS : 20 to 25
TO OVERHEAD POSITION
seated with pulley set below shoulder height with
wide overhand grip and pulling up and back like a
snatch, but focusing on the rear delt contraction
specifically
3 SETS : 8 to 10
superset with
SHOULDER EXTERNAL ROTATION
palms up with arms tight to sides and rotating
out away from the body with arms at 90 degrees.
3 SETS : 12-12-12
(BAND DELOAD)
set bench at 15 to 30 degrees and grip is 1.5 times the
width of your acromion process
1-2 warm up sets
4 SETS : 10-8-6-6 + REST PAUSE CLUSER DROPSET (4-2-1)
*cluster drop is a rest pause with no change in loading then trying
to perform the rx reps using a very short rest then go again in
descending fashion as indicated)
db’s in neutral position with light glute band
around wrists
4 SETS : 8-8-8-15 + rest pause 8
*myo reps are 5 second rest pauses to failure. should be
anywhere from 1-3 rounds.
setup so it comes across mid/upper chest line and
turn to the side slightly
4 SETS : 12-12-12-12
superset with
STANDING SNATCH GRIP BB SHRUG
overhand snatch grip
4 SETS : 10-10-10-10