08
06
2021

SHOULDERS | SHORT HEAD TRICEPS | LOWER CHEST | POSTERIOR CALVES

By Adam 0

Daily Trainer

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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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PREHAB/ACTIVATION/MOBILITY
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. SEATED CABLE REAR DELT FLY
WITH MAX SHOULDER EXTENSION
seated with cable set at about head height with cables
crossed over and no attachments for neutral grip. pull back
and down at a 45 degree angle allowing more shoulder
extension and ideally hitting the rear delt.
3 SETS : 12 to 15

superset with

STANDING DB UPRIGHT ROW
pull db’s up and out into the finishing position
of a db lateral raise.
3 SETS : 15 to 20

2. STANDING 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

DB UPPERCUT FRONT RAISE
supinated grip on db’s and basically throw a
controlled uppercut with your front delts.
3 SETS : 10 to 12

3. SEATED SNATCH GRIP BB SHOULDER
PRESS OFF THE PINS

set pins to base/mid skull height in seated position. bar
is pressed behind the head and touches the pins
in the bottom every rep.
1-2 warm up sets before listed working sets
4 SETS : 7-6-5-4  (descending ladder)

superset with

SEATED DB SHOULDER PRESS
use same bench and press conventionally
off the front cap of the shoulders.
4 SETS : 5-6-7-8 (ascending ladder)

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

STANDING CABLE DIP FLY
high to low cable position and mimic a dip
using d grip handles and this works incredibly
well ( really good for people who are weak at dips)
4 sets : 8 to 10

5. STANDING ROPE TRI OVERHEAD EXTENSION TO
ROPE PRESSDOWN
start in the standing position and rep to the rx reps,
then transition into the next position and train to failure. you can drop some weight
if needed to crank some reps out
3 SETS : 8-8-8
*the 8 reps is on the 1st part then change over and train to near failure
on the pressdown

6. NEUTRAL GRIP TRICEP DIP WITH
FEET ELEVATED ON BENCH
works best with dip rack attachment and setting the height
the same as a bench that you hang your legs on. as you come up
into the top of the dip push your hips up and really try
and straighten your arms.
3 SETS : failure

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POSTERIOR CALVES
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1. STANDING DB SPLIT STANCE CALF RAISE
close split position
4 SETS :10-10-10-10
*20 total with both stances

2. STANDING SINGLE LEG DB DONKEY RAISE
stiff legged and bent over with
toes elevated
3 SETS : 10 to 12

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