LOWER CHEST | MED+LATERAL TRIS | REAR & MEDIAL DELTS | POSTERIOR CALVES
FOLLOW ME ON THE SOCIALS :
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NEW CURRENT SPLIT :
VIA 90 DAYS TO ALPHA
1. LOWER CHEST | MED.&LATERAL TRIS
REAR&MEDIAL DELTS | POSTERIOR CALVES (SATURDAY)
2. HAMSTRINGS | GLUTES | LIGHT QUADS | ANTERIOR CALVES
ADDUCTORS (SUNDAY)
3. LOWER BACK | TRAPS | LONG HEAD BICEPS
POSTERIOR NECK (MONDAY)
A. ALPHA GLUTES/ACCESSORY WORK (TUESDAY)
4. MED&FRONT DELTS| UPPER CHEST
LONG HEAD TRICEPS | POSTERIOR CALVES (WEDNESDAY)
5. QUADS | ADDUCTORS | LIGHT HAMSTRINGS
HIP FLEXORS (THURSDAY)
6. TRAPS | UPPER BACK | 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 ”
LOWER CHEST | MED+LATERAL TRIS
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. LOW INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISE
set bench at 30 degrees and move db’s
in the motion of the butterfly swim stroke.
3 SETS : 8 to 10
superset with
INCLINE CABLE REAR DELT FLY
back supported on incline bench with cables crossed
over and done like a reverse pec deck fly, but
on the angle that creates more shoulder extension.
3 SETS : 10 to 15
2. STANDING BENT ARM
DB LATERAL RAISE
set pulleys at just below shoulder height in seated position.
pull back into the y position, then under that tension
mimic a lat pulldown.
3 SETS : 30-25-20 + rest pause 10
superset with
INCLINE REVERSE GRIP PUSH UP
OFF FLAT BENCH WITH BAND TENSION
long band goes around you if you need more
tension. bigger the band the harder it gets.
3 sets : failure
3. SLIGHT DECLINE DB
NEUTRAL GRIP BENCH PRESS
place a bumper plate under the bench to create a
slight decline position.
1-2 warm up sets
4 SETS : 8-7-6-5 + drop 5
4. SEATED SUPINATED CABLE FLY
set cable at just below chest height in seated
position. you’ll grab the cables with no attachments
with an underhanded grip and perform a fly.
4 sets : 10 to 15
5. SEATED SINGLE ARM SUPINATED
GRIP TRI PRESSDOWN
really flare out to hit the horse shoe area
3 SETS : 15 to 20
6. CABLE KICKBACK
set pulley to low position and keep elbow
high at your side to focus on tricep tension
as you extend the arm.
3 sets : 8 to 12
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ON LINEAR LEG PRESS
emphasis on lower foot for the calf drive.
the top foot is more for stability.
2. DIP BELT DONKEY RAISE
stiff legged and bent over calf raise
with toes elevated.
3 SETS : 8 to 12