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. TRAPS | 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 ”
NEW SPLIT CHANGE COMING SOON…
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. CLOSE D GRIP CABLE DRAG CURL
close d grip handle and low pulley setup
3 SETS : 15 to 20
2. CLOSE GRIP CHIN UP
inside shoulder width grip
3 SETS : failure + rest pause last set
*assisted is an option as well 8 to 12 reps
3. HIGH TO LOW CABLE SINGLE ARM
REAR DELT FLY
set pulley just above head height and pull across
your body on the rear delt. just grab the cable for a neutral
grip position.
3 SETS : 10 t0 15
superset with
BENT ARM STANDING
DB LATERAL RAISE
leaning slightly forward
3 SETS : 10 to 15
4. INCLINE CHEST SUPPORTED
DB REAR DELT SWING RAISE
set bench at around 30 degree incline and push outward.
don’t try and lift up – just push out.
3 SETS : 30-25-20
superset with
INCLINE SUPINATED GRIP DB
CONVERGING CHEST PRESS
focus on the upper chest and not a full shoulder press.
set bench from 30 to 45 degrees and find what you
connect with the best,
4 sets : 8 to 12
5. LOW INCLINE DB BENCH PRESS
bench set at 15 degrees
4 SETS : 6-6-6-6 + drop 3 + rest pause 3
6. INCLINE CABLE FLY
focus on staying over the clavicular/upper chest on these.
4 SETS : 10 to 15
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ON LEG PRESS
2.SEATED CALF RAISE
just outside hip width stance with
toes pointed out 15 degrees
3 SETS : 15 to 20