CHELTS | TRAPS | CALVES
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
NEW SPLIT CHANGE COMING UP SOON!!!
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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toes elevated & db’s side loaded
3 SETS : 10 to 12 + rest pause 6 on last set
2. SINGLE LEG 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 : 10-10-10
superset with
high to low cable line from just above shoulders to
just above hip height
3 SETS : 12 to 15
DB REAR DELT RAISE
side lying position on flat bench will allow you to
put rear delt into a major stretch position and you’ll raise
with your pinky side of your handing leading the way
3 SETS : 10-10-10
superset with
SUPINATED GRIP DB
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
set bench at 45 to 60 degrees and grip is 1.5 times the
width of your acromion process
1-2 warm up sets
4 SETS : 6-6-6-6 + DROP 9
use neutral or reverse grip
use dip belt with band tension if needed
4 SETS : 10-10-10-10 + rest pause 5
shoulder support on the narrow end of a bench so your thoracic spine
can arch freely. this will allow a crazy stretch on the pecs in the bottom.
4 SETS : 12-10-8-6 + drop 6
superset with
STANDING DB SNATCH SHRUG
as you shrug upwards, pull the db’s apart out
into the wide snatch position
4 SETS : 10 to 12 + rest pause 5-6 on last set