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
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. STANDING DB WAITER CURL
palms up into top head of db and push elbows fwd
to place more stress on the biceps.
3 SETS : 10 to 15
2. BB DRAG CURL
shoulder width supinated grip
3 SETS : 15 to 20
3. STANDING CABLE REAR DELT REVERSE FLY
cable set at eye level and a slight downward tracking as you
pull crossed over cables apart. no attachments needed.
3 SETS : 12 to 15
superset with
STANDING CABLE CROSSOVER MEDIAL
DELT PULLBACK
best with wrist cuffs that have hooks. pull back into
a y position with emphasis on the medial delt with
access to better range than a normal lateral raise.
3 SETS : 10 to 15
4. LOW INCLINE CHEST SUPPORTED DB
REAR DELT SWING RAISE
15 degree bench angle and use push out cue
instead of raise or lift up. rear delts do not retract
the scapula.
3 SETS : 30-25-20
superset with
SEATED BB LANDMINE CHEST
PRESS
palms together on bb pressing up from
the clavicle and driving elbows together.
4 sets : 8 to 12
5. SEATED HIGH INCLINE DB SHOULDER PRESS
1-2 warm up sets
4 SETS : 8-8-8-8 + drop last set at 15 reps in 3 ranges
reps 1-5 in the bottom range
reps 6-10 in full range
reps 11-15 in top range
6. STANDING CABLE CHEST FLY
set cable very slightly from low to high
tracking. use wrist cuffs or no handles to
take a neutral hand position. focus on
squeezing upper chest together.
4 SETS : 10 to 15
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LEG PRESS CALF RAISE
toes elevated
2. SEATED CALF RAISE
feet together
3 SETS : 15-15-15