07
23
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

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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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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POSTERIOR CALVES

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1. SMITH MACHINE DONKEY CALF RAISE
ass back and legs stiff for big loaded
stretch position
3 SETS : 10 to 12 + rest pause 6 on last set

2. SEATED CALF RAISE
vary stance each set
3 SETS : 12 to 15 + rest pause 6 on last set

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1.  SEATED “SUPERMAN” CABLE
HIGH TO LOW FLY
set pulleys up high and as you raise back
and up into the negative open up into the
90/90 position where your arms are at 90
degree angle
3 SETS : 12 to 15

superset with

INCLINE CHEST SUPPORTED EZ BAR PULLBACK
REAR DELT RAISE
set incline at about 45 degrees and bar is held behind you
with just outside shoulder width grip and raised straight back.
range of motion is pretty short on this one depending on your
shoulder extension mobility.
3 SETS : 10 to 12
2. LYING CABLE REAR DELT FLY
back supported on low incline bench with cables
crossed over each other.
no attachments
3 SETS : 15 to 20

superset with

SEMI SUPINATED GRIP PUSH UP OFF DB
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
3. INCLINE BB BENCH PRESS
set incline at 30-45 degrees.
just outside shoulder width grip
1-2 warm up sets before these working sets
4 SETS : 5-5-5-5
superset with
SEATED DB SQUEEZE PRESS
palms together on single db and drive elbows in
as you press up. motion is really shortened when you really
get elbows in right together.
4 SETS : 6 to 8
4.  GIRONDA CHEST FOCUSED DIPS
take the negatives slow to a pause, then drive back
up into the positive
4 SETS : failure + rest pause failure on last set
5. UNILATERAL PEC DECK CROSS
BODY FLY
unilaterally training this will allow you
to pull across the chest further with more
space to accommodate that. fantastic contraction
3 SETS : 10-10-10
*after last set take a rest pause and then train a quick
bilateral set to around 10 reps
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