OVERVIEW | UPPER CHEST | LONG HEAD BICEPS | REAR/MEDIAL DELTS | POSTERIOR CALVES
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
NEW SPLIT CHANGE THIS WEEK
1. UPPER CHEST | LONG HEAD BICEPS | REAR DELTS
POSTERIOR CALVES (SATURDAY)
2. HAMSTRINGS | GLUTES | LIGHT QUADS | ANTERIOR CALVES
ADDUCTORS (SUNDAY)
3. UPPER BACK | TRAPS | LONG HEAD TRICEPS
POSTERIOR NECK (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. SHOULDERS | LOWER CHEST | MEDIAL & LATERAL TRICEPS
POSTERIOR CALVES (WEDNESDAY)
5. QUADS | ADDUCTORS | LIGHT HAMSTRINGS
HIP FLEXORS (THURSDAY)
6. LOWER LATS | SHORT HEAD BICEPS | FOREARMS | ANT. NECK (FRIDAY)
B. ALPHA GLUTES/RECOVERY 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
CHANGED PRIORITIZATION/PERIODIZATION
PROGRESSIVE OVERLOAD
SUPERSETS
DROP SETS
REST PAUSES
CLASSIC BODYBUILDING HYPERTROPHY
MECHANICAL DROPSETS
POWERLIFTING
PERFORMANCE
!!! 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 ”
UPPER CHEST | LONG HEAD BICEPS
REAR/MEDIAL DELTS | 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. SINGLE ARM DB PREACHER
HAMMER CURL
use 90 degree side of bench
3 SETS : 8 to 12
2. CABLE DRAG CURL
shoulder width supinated grip
3 SETS : 15 to 20
3. BENT OVER REAR DELT
CABLE CHOP (NEW)
This is a very isolated pattern that, when done correctly,
absolutely torches the rear delts. It’s important to maintain
the same elbow angle throughout the entire range of motion.
This isn’t a triceps exercise; the fulcrum is the shoulder.
Pull the arm all the way across the body as though you’re trying
to cover your mouth with your biceps. Then aim down toward
your outside shoe with your fist.
3 SETS : 15 to 20
superset with
LEANING DB LATERAL RAISE
leaning into the raising side.
3 SETS : 12 to 15
4. SEATED CABLE CROSSOVER
HIGH TO LOW PULLBACK
set pulleys higher than your shoulder
height in seated position. grab cable with no handles
in pronated grip position.
3 SETS : 10 to 15
superset with
SEATED LOW TO HIGH CABLE FLY
drop cables down low and place a foam roller
between your scapula
4 sets : 8 to 12
5. VERTCAL LANDMINE SMITH
MACHINE PRESS
seated outside the smith machine centered
on the bar with palms together and pressing up
as you drive elbows together.
3 SETS : 10 to 15
6. INCLINE GUILLTINE MACHINE CHEST PRESS
flare elbows out and line the press up over the clavicle
region. assess your depth on chest stretch not shoulder pain.
4 SETS : 8-8-8-8 + drop 8 + rest pause 4
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feet together stance
2.SEATED CALF RAISE
just outside hip width stance with
toes pointed out 15 degrees
3 SETS : 25-20-15