06
25
2021

CHELTS | TRAPS | CALVES

By Adam 0

Daily Trainer

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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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PRE-HAB/ACTIVATION/MOBILITY
SHOULDER OPENERS
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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1. STANDING DB CALF RAISE
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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1.  LYING DB PULLOVER
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

SEATED CABLE CROSSOVER REAR DELT FLY
high to low cable line from just above shoulders to
just above hip height
3 SETS : 12 to 15
2. SIDE LYING UNILATERAL
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

HIGH INCLINE CHEST SUPPORTED
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

3. HIGH INCLINE DB BENCH PRESS
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
4.  CHEST FOCUSED DIPS
use neutral or reverse grip
use dip belt with band tension if needed
4 SETS : 10-10-10-10 + rest pause 5
5. DB FLY FROM HIP THRUST POSITION
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

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