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
YATES STYLE WORKING SETS ( MAX EFFORT)
PROGRESSIVE OVERLOAD
SUPERSETS
REST PAUSES
CLASSIC BODYBUILDING HYPERTROPHY
MECHANICAL DROPSETS
POWERLIFTING
RESTORATIVE MOVEMENTS/PREHAB
!!! 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. SEATED CLOSE D GRIP OVERHEAD PULLBACK
set pulley low and seated on flat bench. palms
facing away from each other. its like an upright row
but back into the overhead position.
2 sets: 10 to 15
1 set : 10 to 15 max effort
superset with
KNEELING ECCENTRIC DB
LATERAL RAISE
kneeling on same bench using a slow
negative on each rep to add the
eccentric stress.
2 sets : 10 to 15
1 set : 10 to 15 max effort
2. SIDE LYING DB LATERAL RAISE
side lying position with db behind the back in the bottom
and raise up laterally to your body.
2 sets : 8 to 12
1 set : 8 to 12 max effort
superset with
CHEST SUPPORTED EZ BAR
REAR DELT FRONT RAISE
just outside shoulder width pronated grip. make
sure you use a higher bench for clearance. the top of the
raise will be straight out in front of you.
2 sets : 6 to 10
1 set : 6 to 10 max effort
3. REVERSE GRIP
CHEST FOCUSED DIP
this can be underhanded or a reverse gironda style (very hard)
if you need to, you can rear elevate your feet to help angle you
over the movement.
2 sets : near failure
1 set : max effort failure
4. SLIGHT DECLINE DB BENCH PRESS
use a very slight decline by putting a weight plate under
the bench.
3 sets : 12-10-8
1 set : 8 + rest pause 2 to 4
5. SEATED DECLINE POSITION CABLE/PEC DECK FLY
create a decline by sliding out in the seat and laying back. make sure
the movement tracks in across your lower chest.
2 sets: 10 to 15
1 set : 8 to 10 max effort
superset with
DIAMOND BENCH PUSH UP
hands in diamond position on flat bench
3 sets : near failure
6. STRAIGHT BAR TRI PRESSDOWN
cross body cable tri extension accentuating the turn outward
onto the horseshoe region of the triceps.
2 sets : 15 t0 20
1 set : 8 to 10 max effort
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really focus on the stretch position, but not rolling
foot so much as too create unnecessary range. keep the tension
*add loading if applicable
2. SINGLE LEG BENT KNEE DB CALF RAISE
stiff legged and bent over calf raise
with toes elevated.
2 sets : 8 to 12
1 set : 8 to 10 + rest pause 4