07
09
2021

CHEST | SHOULDERS | CALVES

By Adam 0

Daily Trainer

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NEW CURRENT SPLIT :

VIA 90 DAYS TO ALPHA

SPLIT CHANGE COMING 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 | 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. SINGLE LEG BENT KNEE DB
CALF RAISE
toes elevated and keep slight bend in knee
3 SETS : 10 to 12

2. SINGLE LEG DB DONKEY RAISE
stiff legged and sitting back into hips
to create a nasty stretch position
3 SETS : failure ( match sides for reps)

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1.  LYING DB PULLOVER
back supported on flat bench and come down overhead
in a wide snatch position where you pause, the pull
db’s to shoulder width and pull up into the positive
3 SETS : 10 to 12

superset with

SEATED DB UPPERCUT FRONT RAISE
front raise done in a scoop fashion
3 SETS : 10 to 12

2. SINGLE ARM CABLE REAR DELT FLY
high to low cable tracking focusing on rear
delt pulling the load
3 SETS : 15-15-15

superset with

SEATED 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. CHEST FOCUSED DIPS
loading with dip belt if needed
4 SETS : 15-10-8- (6-4-2-failure) cluster set


4.  SMITH MACHINE INLCINE BENCH PRESS
OFF BOSU BALL
place bosu ball on flat bench and lay
your t spine on the ball to create a nice
pressing incline
4 SETS : 12-10-8-6

superset with

INCLINE DB FLY
rack the smith higher and use the
same setup to do the flys
4 SETS : 8-8-8-8

5. SEMI SUPINATED GRIP PUSH UP
OFF OF DB HANDLES
 angle the db’s to give you a semi supinated grip
and space them just outside shoulder width.
add band tension around your back if
needed.
4 SETS : failure (add bands only if you can do 10+ reps)
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