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 EZ BAR CURL
inside shoulder width supinated grip
3 SETS : 15-12-10 + rest pause 5
2. CLOSE D GRIP CABLE DRAG CURL
3 SETS : 15-12-10 + drop 10
3. LYING CABLE CROSSOVER LATERAL RAISE
done from flat bench. use wrist cuffs to hook to cables
and set pulley to just higher than your body profile
in lying position.
3 SETS : 12 to 15
superset with
BENT OVER EZ BAR
REAR DELT PULLBACK
ez bar behind your body and pulling back
into shoulder extension using a just outside
shoulder width grip.
3 SETS : 8 to 12
4. STANDING DB UPRIGHT ROW
this will be just like a lateral raise in the top
but with more of a vertical pull as opposed to
a pendulum swing of the arms from the shoulder
joint.
3 SETS : 15 to 20
5. UNILATERAL SEATED DB
SHOULDER PRESS
1-2 warm up sets
set bench by a rack so you can hang on
with free arm for bracing
4 sets : 8-8-8-8 + drop 8
6. CHEST FOCUSED DIPS
WITH ROTATION INTO THE TOP END
as you come up from the bottom of the dip,
rotate into each side alternately each rep. you drive harder
into the side you rotate into and this will make the
lower pec fire hard.
4 SETS : failure
superset with
REVERSE GRIP EZ BAR BENCH PRESS
set up right by the dip exercise and use
a slight bench decline by placing a weight plate
under the front of the bench.
4 sets : 12 to 15
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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.
use bodyweight or a dip belt for loading.
4 SETS : 10 to 12
2.FRONT FOOT ELEVATED DB CALF RAISE
put front leg on a short plyo box on the toes and place
db on the leg. this is kind of like a seated calf raise in
nature but allows you to shift your knee over toe ratio
freely.
3 SETS : failure (match sides for reps)