CHEST | SHOULDERS | CALVES
FOLLOW ME ON THE SOCIALS :
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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
POWER HYPERTROPHY
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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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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CALF RAISE
keep bend in knee to gain more flexion
3 SETS : 15-15-15
2. STANDING DONKEY RAISE
stiff legged and sitting back into hips
to create a stretch position
3 SETS : 12-12-12
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make your grip line up high across the chest for
upper pec engagement.
3 SETS : 12-12-12
superset with
change machine setup over to train the rear delts
3 SETS : 15-15-15
DELT PULLBACK
bent over with shoulder width reverse grip
and bar is behind you as you pull straight back
into rear delts. (also will feel triceps as they
are locked into extension position.)
*try chest supported if you can’t bend over
and hold a decent position on these
3 SETS : 10 to 12
superset with
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
use a power rack if possible for easy transition
to superset exercise
1-2 warm up sets before these working sets
4 SETS : 6-6-6-6
4 SETS : failure
HANDLES TO CLOSE GRIP PUSH UP
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. after you fail or hit rx reps, go to
close grip push up and fail.
4 SETS : failure
kinda blend a fly and press motion using the cables
with cables set in a high to low pattern across your chest.
4 SETS : 12 to 15
superset with
SEATED DB SQUEEZE PRESS
palms together on single db handle and press landmine style.
use a bb landmine if you have the room to do that.
4 SETS : failure
*tip : in bottom drive elbows in tight as you can, then press up
and it will nail you. you won’t need much weight trust me.