FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
NEW SPLIT CHANGE
1. SHOULDERS/BICEPS/LIGHT CHEST/POSTERIOR CALVES (SATURDAY)
2. HAMSTRINGS/GLUTES/LIGHT QUADS ANTERIOR CALVES/ADDUCTORS (SUNDAY)
3. LATS/TRAPS/TRICEPS/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 SUPERSETS
PROGRESSIVE OVERLOAD
SUPERSETS
DROP SETS
REST PAUSES
CLASSIC BODYBUILDING HYPERTROPHY
MECHANICAL DROPSETS
POWER SEQUENCING
!!! 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 ”
MEDIAL DELTS | LONG HEAD BICEPS
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. SEATED CABLE CROSSOVER PULLBACK
cables crossed and set at just below shoulder
height in seated position.
3 SETS : 12 to 15 + rest pause 6 on last set
superset with
SEATED DB LATERAL SWING RAISE
swing motion off the hips
3 SETS : 15 to 20
2. STANDING SINGLE ARM CABLE
REAR DELT FLY (HIGH TO LOW)
set pulley at just above shoulder height and pull
cross body and slightly downward
3 SETS : 15 to 20
3. SEATED DB UPRIGHT ROW
finishes in the top just like a lateral raise.
4 SETS : 12-12-12-12
superset with
SEATED BB SHOULDER PRESS
use just outside shoulder width grip
(play with over and underhand if you’re feeling
dangerous lol)
4 sets : 8-7-6-4 + drop 4
4. STANDING CABLE DIP/FLY
high to low pulley setup and perform this
so its like a dip
4 SETS : 12-12-12-12
superset with
BENCH PUSH UP WITH TURN INTO TOP END
as you push up you turn into the side you’re
primarily pushing through. alternate sides each rep.
4 sets : failure
5. CLOSE GRIP STANDING EZ BAR CURL
inside shoulder width grip
3 SETS : 12-10-8 + drop 8
6. SMITH MACHINE DRAG CURL
shoulder width grip
3 SETS : 12 to 20
POSTERIOR CALVES
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bottom foot is the working side so drive the
main force through the toes there.
4 SETS : 10-10-10-10
2. STANDING SMITH MACHINE CALF RAISE
feet together and toes elevated
3 SETS : 10-10-10 + drop 10