SHOULDERS | SHORT HEAD TRICEPS | LOWER CHEST | POSTERIOR CALVES
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
NEW SPLIT CHANGE
1. SHOULDERS/TRICEPS/LIGHT CHEST/POSTERIOR CALVES (SATURDAY)
2. HAMSTRINGS/GLUTES/LIGHT QUADS ANTERIOR CALVES/ADDUCTORS (SUNDAY)
3. LATS/TRAPS/BICEPS/NECK (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. CHEST/SHOULDERS/TRAPS/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 ”
SHOULDERS | SHORT HEAD TRICEPS
LOWER CHEST | POSTERIOR CALVES
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THORACIC SPINE MOBILITY
SEATED CABLE FACE PULLS
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
OVERHEAD/PRESSING MOBILITY
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1. HIGH INCLINE SEATED THUMBS UP
DB LATERAL RAISE to STANDING
DB PULLBACK LATERAL RAISE PARTIALS
after you hit the rx reps on the first raises, go to a standing
lateral raise pulling back slightly behind you and the range will be partial.
3 SETS : 15-15-15
*pullback laterals go heavier and shoot for 8 to 10 reps
behind the initial 15 rx
2. SEATED CABLE CROSSOVER PULLBACK
pulley set just below chest height.
pull back into y position with palms facing away from you
3 SETS : 12 to 15
superset with
KNEELING CABLE REAR DELT FLY
take a kneeling position using the same cable setup
and pull slightly high to low back into rear delts.
3 SETS : 12 to 15
3. SEATED DB SHOULDER PRESS
put adjustable bench upright and use the
upright pad for chest support instead of
back support
1-2 warm up sets before listed working sets
4 SETS : 8-6-4-4
superset with
HIGH INCLINE CHEST SUPPORTED DB
PRONATED GRIP EXTERNAL SHOULDER ROTATION
use same bench and hinge front to back from 90 degree
press position focusing on squeezing shoulders
into the back position
4 SETS : 10 to 12
4. BENCH PUSH UP WITH TURN INTO TOP END
feet on floor and hands on flat bench in press position.
you work one side at a time here, then switch
IMPORTANT CUE : as you push up, you rotate your chest
and torso into the side your focusing on. If done right this is
filthy
4 SETS : 20-20-20-20
*10 reps each way
superset with
SEATED PEC DECK FLY
set up previous exercise right by the pec deck.
setup is seat high so you can come across way low on your chest.
keep shoulders down.
4 sets : 12-12-12-12
5. STANDING EZ BAR TRI EXTENSION
TO SKULL CRUSHER TO CLOSE GRIP
BENCH PRESS
start in the standing position and rep to the rx reps,
then transition into the next 2 positions and train
them to near failure
3 SETS : 12-12-12
* hit the initial 12 reps in the first position then take the
next 2 to near failure using same loading
6. CLOSE GRIP UPWARD DOG PUSH UP
inside shoulder width hand position and as you push up
kinda crank back and drive into lower chest and medial/outer
heads of triceps
3 SETS : failure
*add a band around you in into your palms if you need more
resistance, but you likely won’t lol.
POSTERIOR CALVES
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lower foot does the majority of the work
4 SETS :15-15-15-15
2. STANDING DONKEY RAISE
stiff legged and bent over with
toes elevated
3 SETS : 10-10-10