MEDIAL DELTS | LONG HEAD BICEPS | 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/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. STANDING CHEST SUPPORTED
DB LATERAL RAISE
lean up against an adjustable bench set
at 90 degrees
3 SETS : 15 to 20
superset with
STANDING CHEST SUPPORTED
DB REAR DELT PULLBACK
neutral db grip and pulling straight back
behind you with no bend in your arms to
keep tension on the rear delt.
3 SETS : 15 to 20
2. SIDE LYING INCLINE DB LATERAL RAISE
set bench at 30 to 45 degrees and pull up across your
body into a lateral raise position.
3 SETS : 8 to 12 + rest pause 4 to 6 on last set
3. SEATED BB SHOULDER PRESS
use just outside shoulder width grip
7 sets : 4-4-4-4-4-4-4
(reverse set concept with short rest periods)
4. SLIGHT DECLINE DB BENCH PRESS
set bench a a very slight decline position and press db’s with a neutral grip position
to emulate a dip in a sense. set this up in a cable crossover to
work with the next lift.
4 SETS : 8-8-8-8
superset with
STANDING HIGH TO LOW
CABLE CROSSOVER FLY
no attachments and cross cables alternately
each rep.
4 sets : 12-12-12-12
5. CLOSE GRIP STANDING CABLE DRAG CURL
inside shoulder width supinated grip
3 SETS : 12 to 15 + rest pause 6
6. DB CONCENTRATION HAMMER CURL
3 SETS : 12 to 15 + drop 6
POSTERIOR CALVES
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toes elevated and keep a stiff leg with
hips dropped back hard. this won’t allow you
very much ROM and that’s what you want.
only need bodyweight on this one.
4 SETS : 10 to 12
2. LUNGE POSITION CALF RAISE
front leg is the working leg and drive hard
up onto the toes. another bodyweight move.
3 SETS : failure (match sides for reps)