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
ROTATOR CUFF RELEASE/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SHOULDER INTERNAL/EXTERNAL ROTATORS
PRESSING MOBILITY
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1. SEATED CHEST SUPPORTED
CABLE CROSSOVER MEDIAL DELT
PULLBACK TO Y POSITION
set cable at just below shoulder height in
seated position. use wrist cuffs or hook wrists in straps
to keep a palms forward hand position.
3 SETS : 10 to 15
superset with
SEATED DB REAR DELT SHRUG ROW
supinated grip position and look for a shrug/row feel
that emphasizes shoulder extension by pulling back behind you.
3 SETS : 10 to 15
2. CABLE LYING CROSS BODY
REAR DELT FLY
lay sideways on bench and let arm hang across
your body putting a hard stretch on the rear delt. the
movement will be very similar to a reverse pec deck fly,
but from a side lying position. set pulley at lowest position.
3 SETS : 10 to 15
*match sides for reps
superset with
INCLINE DB HEX PRESS
set bench at 45-60 degrees and press from the clavicle as
you also squeeze the db’s together.
4 sets : 15-12-10-8
3. INCLINE SEATED BB PIN PRESS
set pins to just above chest height for dead stop
bottom of reps. set bench incline at 30 to 45 degrees.
1-2 warm up sets
4 SETS : 6-6-6-6 + drop 3 + rest pause 3
4. SEATED CABLE FLY
set cables at upper chest height and don’t
use any attachments for a neutral grip position.
4 SETS : 15-12-10-8
5. SEATED CABLE DRAG CURL
shoulder width supinated grip. low pulley
cable setup.
3 SETS : 15 to 20
6. DB HAMMER GRIP CONCENTRATION CURL
seated using leg as a preacher bench for stability
and focusing on that outer portion of the bicep.
3 SETS : 8 to 12
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back foot toes elevated
2. STANDING SPLIT STANCE DB CALF RAISE
front foot toes elevated
3 SETS : 10-10-10